FOOD FACTS

  Potatoes rank highest, 7 times higher than the least filling food, croissants  Whole grain bread is 50% more filling than white bread.

  Cakes, doughnuts, and cookies (high in fat and sugar) are amongst the least filling

  Oranges and apples outscore bananas

  Fish is more satisfying, per calorie , than lean beef or chicken

  Popcorn is twice as filling as candy bar or peanuts

  Curd has more than twice as much calcium as cottage cheese

  Apples kept at room temperature will soften and spoil ten times faster than when kept in the refrigerator

  Fish and shell fish are comparable to, and sometimes below, meat and poultry in cholesterol content. Shrimp is the exception, with 170 mg cholesterol in a 100 gms serving. That doesn’t mean that one should never eat shrimp, but it might be wise to limit it to 100 gms a week

  Vegetables that are actually fruits:

Avocados Cucumbers Brinjals Tomatoes

Green Beans Lady Fingers

Olives Peppers Squash

  One cup of whole milk has more calories and saturated fat than 4 stripes of bacon  Don’t assume that light beers are light in alcohol. Most brands contain nearly as much alcohol as regular beer. The “light” refers to calories; and the drop in calories comes from a reduction in carbohydrates, not alcohol

  Half cup of most vegetables, contain 2 to 3 grams of fibre and a half cup of beans contain 6 gms of fibre

  Vitamin A: One medium carrot has 4 times your daily needs.

  Vitamin C: Just half cup of red bell pepper (capsicum) provides more than twice your RDA (Recommended Daily Allowance)

  Folate: One cup of cooked black eyed peas (Lobia) provides 90 % of your daily requirement)

  Iron: 3 steamed clams meat your daily iron needs.

Magnesium matters

A low level of this mineral may put you at risk for heart disease, osteoporosis, and diabetes. To get your daily 320 mg, reach for spinach, beans, nuts and cereals.

Often times when we diet, we either do not make good choices, or we forget that nutrition is what keeps the body running smoothly.

I just thought this handy little chart of how to get more bang for the buck was worth passing on to you. I will not just educate myself, but make sure I am making wise dietary choices. Anything on this list surprise you?