TOP 20 FOODS Healthy choices for calories and protein

• High in protein and calories, also a good source of vitamin E, Magnesium, and folate
• Try all natural peanut butter which have more heart healthy unsaturated fats than commercial brands

• Contains fiber, potassium, Vitamin E, and folate
• A serving (1/5^th of a medium avocado) contains just .5 gm of saturated fat out of 4.5gm total fat

• Packed with protein, calcium, and probiotics

• A ½ cup serving of 1% milk fat cottage cheese contains 80 calories and 14gm protein
• One serving provides up to 8% of your total recommended calcium intake for the day

• A great breakfast choice, oatmeal is an excellent source of cholesterol lowering soluble fiber

• A unique, versatile, high protein food that contains calcium, vitamin B12, riboflavin, and zinc
• The best lower fat natural cheeses include fresh goat cheese, hard parmesan, and feta

• Aside from being a major source of calcium (300mg/glass), each 8oz serving contains 8gm protein

• A 4oz serving (about the size of a deck of cards) contains 14gm fat, only 4gm are saturated
• One serving provides 2.4gm of heart healthy omega-3 fatty acids

• High in monounsaturated heart healthy fats, olives are also a good source of fiber, iron, vitamin E, and copper

• A good source of monounsaturated heart healthy fats, one serving is equivalent to a small handful
• Varieties include almonds, cashews, ground flaxseed, hazelnuts, walnuts, pistachio nuts

• A pseudocereal related to beets and spinach
• A good source of protein, fiber, magnesium, and iron
• Rinse quinoa before preparing to remove saponins which may give a bitter taste

• A great fiber rich, energy dense snack
• Be careful when choosing store bought granola as some brands may contain up to 600 calories per serving. Make your own granola instead.

• High in beta-carotenes, a precursor to vitamin A
• Health benefits are optimal when yams are steamed vs boiled

• Lentils are high in protein, fiber, folate, and Vitamin B1
• Soak dry beans and lentils overnight before cooking

• A good source of manganese, selenium, and magnesium
• Lowers cholesterol and slows plaque build up in the arteries

• Dried figs, dates, raisins, papaya, mango, etc.
• A calorie dense food packed with many nutrients including dietary fiber, potassium, iron, calcium, vitamin A, Vitamin C, and B-complex

• Excellent source of protein (6-7gm protein/egg)
• Great source of choline, which is particularly important in brain function and health

• For example, raisin bran, total, mini wheats, oatmeal
• Nutrient dense cereals contain higher amounts of heart healthy fiber

• High protein
• Choose chicken breast vs thigh or leg
• Remove skin before consuming

• Consume in the whole form: eg, soybeans. Also consider tempeh, fermented tofu, and soy miso
• Soy is nutrient rich, including heart-healthy omega 3’s

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