Nothing beats a hot bowl of oatmeal in the winter. Not only is oatmeal tasty and convenient, it’s also full of nutrients and phytochemicals. It also keeps you full and provides lasting energy. According to one study, people who eat oats for breakfast consume one third fewer calories at lunch.
Guava is a tropical fruit that tastes similar to pears and strawberries. It contains five times more vitamin C than an orange and is rich in fiber – especially if you eat the seeds. Guava also contains lutein, potassium, soluble dietary fiber, calcium and iron. The best part? It only has 60 calories in one serving, making it the perfect slimming snack.
This citrus fruit looks like a large grapefruit with thick bark. Sweeter than grapefruit, its yellow flesh is loaded with antioxidants that help prevent the spread of cancer cells. It is also rich in folic acid and potassium.
Sunflower seeds are an excellent source of vitamin B, protein and folate. They also help protect the immune system. They’re loaded with vitamin E, an antioxidant that prevents cell damage, supports healthy skin and hair and can even prevent cancer.
Honey is the most natural sweetener you can find. But be careful not to overdo it – at equal volume, it contains more calories than sugar. It’s a good source of antioxidants and its antimicrobial properties make it an ally during the winter.
Macadamia nuts are a melt-in-your mouth treat, known for their health benefits. They are full of monounsaturated fatty acids (good fats) and may help reduce cholesterol. They are also rich in vitamin E and antioxidants and contain omega-3 and omega-6 in a ratio of about 1 to 1, which is great.
Research suggests that the fatty acids present in coconut milk can help speed up your metabolism and even promote weight loss. Read labels – some brands are very high in calories. In addition, its dietary fiber will keep you feeling full.
Dark green leaves and peppery watercress are among the most nutritious greens. Watercress is a cruciferous vegetable rich in antioxidants that help prevent cancer and other diseases. It is a good source of beta-carotene and vitamin C, as well as calcium and potassium. One cup contains five calories.
Chia seeds pack a huge nutritional punch. It contains large quantities of iron, folate, calcium, magnesium and omega-3. Its soluble fiber increases the duration of satiety. Add them to a smoothie for a healthy start to your day.
Losing weight can be impossible if your diet is too restrictive. Rich and decadent dark chocolate in small amounts can satisfy your craving for sweets without consuming too many calories. In addition, you will benefit from its antioxidants.
Greek yogurt contains more protein (and calcium) than regular yogurt. You feel satiated longer. Try replacing the sour cream and mayonnaise based dips with Greek yogurt.
Not only does this fruit have a sweet yellow apple flavor, it’s also loaded with potassium. It is also an excellent source of vitamin C, an antioxidant that boosts immune function and fights infections, and beta-carotene. Bonus: It only has 29 calories.
Appetizing and nutritious mushrooms are very low in calories (10 in half a cup), almost devoid of fat and a good source of dietary fiber, potassium, selenium, riboflavin, thiamine, folic acid, vitamin B6 and zinc. According to laboratory studies, they also help immune cells to destroy viruses.
This cross between tangerine and grapefruit is like an orange, but it is more acidic than tangerine and sweeter than grapefruit. Although it contains less vitamin C than orange, it is richer in vitamin A than any other citrus fruit. A medium tangelo contains 35 calories and 130 mg of potassium. Consume it before your workout for an energy boost!
Oysters are among the best sources of high quality protein which contain little fat. An oyster has only 8 calories. In addition, it is an excellent source of minerals such as calcium, fluoride, iodine, iron, zinc and others. It is also a good source of B-complex vitamins.
The liver is a relatively inexpensive source of protein. It is an excellent source of vitamin A and B12, folic acid, niacin and minerals, especially iron. With only 200 calories, it overrides most cuts of meat, but the problem is its high cholesterol: 400 mg per 115 g of liver braised. That said, if you stick to a diet low in fat and cholesterol, eating liver from time to time cannot hurt if you’re healthy.
Kefir (a beverage made from fermented milk, similar to yogurt) is particularly rich in vitamins B1 and B2, calcium, folic acid, magnesium and vitamin A. What makes kefir unique is its fermentation process, which greatly facilitates digestion. This allows the body to focus on the absorption and assimilation of nutrients and proteins necessary for the growth and regeneration of muscles and bones. In addition, kefir contains tryptophan, an essential amino acid that relaxes the nervous system, making it an ideal food for athletes post-workout.
Meal Replacement Shakes
The Manna Low GI Shakes are definitely the most wholesome and organic shake on the market. You can drink this shake with hot milk, cold milk or water. You can sprinkle the powder on your porridge or drink it as a hot drink during cold winter days. You can also make the healthiest smoothies with the powder.