One egg has about the same amount of protein as an ounce of chicken, meat or fish; it also supplies about one third of your vitamin K fonhe day (important for blood clotting), along with selenium and the B vitamin riboflavin.
Why Its So Good For You Egg protein is the gold standard against which other proteins are measured. And after years of being considered unhealthy, the egg is finally off the diet hit list - recent research shows that the cholesterol in even two eggs a day isn't likely to significantly raise your blood cholesterol if you're following a low-fat diet.
Bonus
They are inexpensive. You can scramble, poach or fry them to produce a meal in minutes.
What Smart Eaters Know
Eggs need to be cooked thoroughly before you eat them to eliminate the risk of salmonella poisoning.
Best Ways To Eat
Scramble in a non-stick pan with peppers and onions; hard-boil and slice into a salad; whisk into a simmering{To be cooked gently or remain just at or below the boiling point}pot of chicken noodle soup to make your own egg drop soup.
Bonus
It is convenient to toss them into your gym bag for a post-workout snack.
What Smart Eaters Know
Orange juice has less than a gram of fiber per 8-ounce glass, while aIi orange has about 3 grams.
Best Ways To Eat Peel and eat as it is; slice into a bowl of fruit salad.
Why Its So Good For You
Yogurt is high in calcium because it is made from milk plus dry milk solids. The live and active bacteria cultures in yogurt may improve intestinal health. If you're sensitive to dairy products, you're less likely to get cramps from yogurt than from milk - the bacteria breaks dow'tl its lactose.
Bonus
You can make it at home with skim milk powder for less calories.
What Smart Eaters Know
Yogurts made with whole milk have extra calories plus about 10 grams of fat.
Best Ways To Eat
Mix with fruit and eaten plain. cereal for breakfast. Can be
Health Facts
Each 1/2 cup contains approximately 7 grams of protein (equivalent to an ounce of meat or chicken), 7 grams of fiber (almost 30% of your minimum daily requirement), iron (10% of the RDA) and plenty of B vitamins. .
Beans
Why Its So Good For You
Few foods that are this low in fat deliver such a powerful combination of protein for building and repairing muscle tissue, fiber (healthy for your intestines and heart) and iron, which helps carry oxygen through your bloodstream.
Bonus
There are so many beans varieties that you'll never 'get tired of them. They are inexpensive and they fill you up without a lot of calories: 90 - 120 per 1/2 cup serving.
What Smart Eaters Know
Beans cook faster if you soak them in water overnight. The next day discard the water to get rid of some of the gas-causing starches; replace with fresh water and boil.
Best Ways To Eat
Add to vegetable soup; toss into a green salad.
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