Fittest Foods for 2014

Resolved to being healthier this year? Having a diet full of these 15 foods will help you along

your way.

Turkey Breast (3 oz serving)

• Benefits• High in B vitamins, zinc,

selenium, amino acids, virtually no saturated fats

• Stats Per Serving• 72 calories, 21 grams

protein

• Eat 3 servings per week

Olive Oil (1 tablespoon)

• Benefits• Heart healthy monounsaturated

fat, anti inflammatory properties

• Stats Per Serving• 119 calories, 10 grams

monounsaturated fat (the good fat)

• Eat 2 tablespoons daily, ideally replacing butter or lard

Black Beans (1 cup serving)

• Benefits• High in fiber, complex carb

that delivers hours of energy, no saturated fats, good source of iron

• Stats Per Serving• 227 calories, 15 grams of

fiber

• Eat 2 cups per week

Green Tea (1 cup serving)

• Benefits• Proven to aid in weight loss,

cancer prevention, acid reflux reduction, and a whole host of other things

• Stats Per Serving• 2 calories, a million health

benefits

• Drink 1-3 cups per day

Eggs (1 large egg)

• Benefits• Muscle building amino acids,

high dose of choline vitamin

• Stats Per Serving• 74 calories, 4 grams of

amino acid, 6 grams protein

• Eat 3-7 eggs per week

Milk (1 cup serving)

• Benefits• Besides strengthening bones,

dairy releases fat burning hormones

• Stats Per Serving• 118 calories, 8 grams, 30% daily

calcium

• Consume 2-3 servings of dairy daily

Soy (1 cup serving)

• Benefits• Protein of meat, fiber of whole

grain, antioxidants, vitamins and minerals of fruits and vegetables

• Stats Per Serving• 300 calories, 17 grams figer,

3300 mg Potassium

• Eat 2 servings per week

Beef (3oz serving of 80% lean cut)

• Benefits• Muscle building amino acids,

iron, zinc, B6, B12, selenium, phosphorus, niacin, riboflavin

• Stats Per Serving• 163 calories, 22 grams

protein

• Eat 3-4 servings per week

Water (1 cup serving)

• Benefits• Remove toxins, insulate joints,

prevent kidney stones, hydrates the body, aids weight loss, etc, etc, etc.

• Stats Per Serving• 0 calories, plethora of

minerals

• Drink 8 cups per day

Yogurt (1 cup serving)

• Benefits• Same pros as milk, plus boosts

the number of probiotics in intestines (aids in digestion and easing acid reflux)

• Stats Per Serving• 154 calories, 12 grams of protein

• Consume 3 Servings of dairy daily

Spinach (1 cup serving)

• Benefits• Fiber, calcium, and beta

carotene that boost immune health and vision

• Stats Per Serving• 7 calories, 5 grams fiber,

460% of daily vitamin K requirement

• Eat 2-3 servings per week

Tomatoes (1 cup serving)

• Benefits• Besides being a powerful

aphrodisiac, tomatoes are one of the best foods to help prevent prostrate cancer

• Stats Per Serving• 83 calories, 30% of daily

vitamin C

• Eat 4 servings per week

Oatmeal (1/2 cup serving)

• Benefits• Soluble fiber that helps

promote weight loss and protect your heart, immunity boosting zinc

• Stats Per Serving• 148 calories, 16 grams fiber,

20 grams protein

• Eat 3-4 servings per week

Blueberries (1/2 cup serving)

• Benefits• Packed full of fiber, vitamins,

minerals and antioxidants that fight disease and boost memory

• Stats Per Serving• 41 calories, 5 grams fiber

• Eat 3-4 servings per week

Salmon (3 oz serving)

• Benefits• Dense in omega-3 fatty acids

to boost memory and fight weight gain, high in lean protein

• Stats Per Serving• 121 calories, 20 grams

protein

• Eat 3-4 servings per week