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Bell Peppers

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Bell PeppersBell Peppers (Sweet Peppers)
Sweet Peppers can be eaten raw or cooked….

Sweet Peppers are a Good Source of :

  • Potassium (6% of daily value)
  • Vitamin C (190% of daily value)
  • Fiber (2g, 8% of daily value)

Nutritional Information:

Amount Per Serving – 1 medium (148 g/5.3oz)
*based on a 2,000 calorie diet
Calories: 25
Calories from Fat 0
Total Fat (g) 0
Saturated Fat (g) negligible
Cholesterol (mg) negligible
Sodium (mg) 40
Potassium (mg) 220
Total Carbohydrates (g) 6
Dietary Fiber (g) 2
Sugars (g) 4
Protein (g) 1
Vitamin A (micrograms, mcg) 144
Vitamin C (mg) 117.5
Calcium (mg) 6
Iron (mg) 0.40

Sweet Potato

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Sweet Potato is a starchy vegetable that is deliciously sweet and an excellent source of beta-carotene/vitamin A. Sweet potatoes can be baked, steamed, boiled, mashed, fried, etc. Sweet potato has additional antioxidants and other healthy biochemicals that help our bodies. However diabetics should eat less of sweet potato because of high carb count.

Sweet potato comes in different colors and that effects the amount of beta-carotene contained. Sweet potato has been studied a great deal and continues to be food of research interest.

Health Benefits of Sweet Potato
Health benefits of sweet potato are:

  • Antioxidants to protect against cancers
  • Anti-inflammatory nutrients
  • Blood sugar-regulating nutrients

Nutritional Information of Sweet Potatoes:

Amount Per Serving – 1 Potato 114 g) Calories: 103
*based on a 2,000 calorie diet
Percent (%)
Davily Value (DV)
Calories from Fat 0.0
Total Fat (g) 0.0
Saturated Fat (g) 0.17
Cholesterol (mg) 0.0
Sodium (mg) 41
Potassium (mg) 542 9%
Total Carbohydrates (g) 23.61
Dietary Fiber (g) 3.8 13%
Sugars (g) 7.39
Protein (g) 2.3
Vitamin A (micrograms, mcg) 1096 262.2%
Vitamin C (mg) 22.3 28%
Calcium (mg) 43
Iron (mg) 0.79 8%
Vitamin B1 (Thiamin) (mg) 0.122
Folate (microgram – mcg) 7
Phosphorus (mg) 62
Manganese (mg) 31 26%
Vitamin B6 (pyridoxine) (mg) 0.326 13%
Beta-carotene (mg) 13120

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Tomatoes

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Tomatoes are non-starchy veggies that are rich in antioxidants, especially lycopene. Although we can buy tomatoes year around, the tastiest tomatoes are available between July and September. Tomatoes’ slightly sweet flavor makes it a great partner for salads, sauces, soups, and more flavorful foods. Cooking improves the flavor of tomatoes. The healthiest tomatoes are organically grown. Ideally, any food that is eaten with the skin should be grown organically. Non-organically grown foods should have their skin removed to avoid pesticides and other pollutants.

The Health Benefits of Eating Tomatoes
Tomatoes are rich in antioxidants (phytonutrients) especially lycopene. Antioxidants protect our body against cancers.

  • Breast
  • Colon
  • Prostate

The deepest red organic ketchup, tomato sauce, juice and other tomato products contain the most lycopene. The combination of lycopene and other antioxidants found in tomatoes make tomatoes a very healthy food. Also, when tomatoes are combined with broccoli there is an increase protection against cancers.

Tomatoes are also rich in vitamin C and vitamin A. Vitamin A has is made up of antioxidants like carotenoids including beta-carotene. This offers protection against inflammation. Inflammation causes a number of health issues like asthma, diabetes complications, colon cancer, and atherosclerosis.

Tomatoes are a good source of dietary fiber. Soluble dietary fiber forms a gel that traps bile acids and help them leave the body. This action reduces cholesterol because bile acids are made of broken pieces of cholesterol.

Tomatoes promote heart health because of potassium, niacin, vitamin B6 and folate.

Nutritional Information:

Amount Per Serving – 1Cup (180 g) Calories: 37.8
*based on a 2,000 calorie diet
Percent (%)
Davily Value (DV)
Calories from Fat 0
Total Fat (g) 0.36
Saturated Fat (g) 0
Cholesterol (mg) 0
Sodium (mg) 9
Potassium (mg) 399.6 9.5
Total Carbohydrates (g) 7.1
Dietary Fiber (g) 2 7.9
Sugars (g) 4.9
Protein (g) 1.53 3.1
Vitamin A (IU) 1121.4 22.4
Vitamin C (mg) 34.38 57.3
Vitamin K (mcg) 14.22 17.8
Chromium (mcg) 9.0 7.5
Iron (mg) 0.49
Vitamin B1 (Thiamin) (mg) 0.11 7.3
Folate (microgram – mcg) 27 6.8
Phosphorus (mg) 43.2 4.3
Manganese (mg) 0.19 9.5
Vitamin B5 (pantothenic acid) (mg) 0.44 4.5
Phosphorous (mg) 44

Tofu

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Tofu a protein meat substitute is also known as soy bean curd. Tofu has very mild flavor. This makes it a perfect partner for a variety of foods. Tofu will easily absorb the flavor of any sauce it is touching. Tofu is widely use in Asian recipes. Tofu comes in 2 forms:

  1. Hard tofu – can be fried, play the role of meat, be baked, very adaptable
  2. Soft tofu – has more moisture and can be used in shakes, ice cream, yogurt, etc.

Health Benefits of Eating Tofu
As a bean product, tofu is high in:

  • Protein – for building cells, bio-chemicals like hormones, enzymes, etc.
  • Calcium – is an important essential mineral that is key in building & maintaining strong bones
  • Phosphorous – is a very important essential mineral. part of the backbone of biological molecules like DNA and RNA; cells also use phosphate to transport cellular energy via adenosine triphosphate (ATP).
  • Iron. – is a very important essential mineral to helps blood carry more Oxygen to the cells of the body

There is some debate of whether soy products effect the risk of cancer, especially breast cancers. That is because soy contains phytoestrogens. these chemicals can become attached to estrogen receptors and act like very weak estrogens – hence the interest of women and menopause.

Nutritional Information of Fried Tofu:

Amount Per Serving – 4 oz (113 g)
*based on a 2,000 calorie diet
Percent (%)
Davily Value (DV)
Calories 85 4.25%
Calories from Fat
Total Fat (g)
Saturated Fat (g)
Cholesterol (mg)
Omega 3 fatty acid (mg)
Sodium (mg)
Potassium (mg)
Total Carbohydrates (g)
Dietary Fiber (g)
Sugars (g)
Protein (g) 18%
Vitamin A (IU)
Vitamin C (mg)
Vitamin D (mg)
Calcium (mg) 11%
Vitamin B1 (Thiamin) (mg)
Folate (microgram – mcg)
Selenium (mcg) 14%
Iron (mg) 33%
Vitamin B6 (mg)
Phosphorous (mg)
Manganese (mg) 34%
Magnesium (mg) 9%

Steak Sirloin

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Steak Sirloin is a lean meat depending on how you cook it. Sirloin steak can be a delicious meal as long as it is most moist and seasoned. Reduce the calories from saturated fat by grilling it to allow the fat to run off the meat. Baking steak allows it to reabsorb the saturated fat it initially releases. In fact, frying adds more calories to a lean piece of meat. Also, further reduce the calories by trimming the fat before cooking.

Health Benefits of Steak (beef)
Sirloin steak is a rich source of protein. Protein critical for build cells, organs, hormones, enzymes, you name it. Also, steak contains plenty of vitamins and minerals like vitamin B, vitamin B6, niacin, vitamin D, vitamin C, vitamin B12 and magnesium. These vitamins and minerals help reduce the risk of cancers, cardiovascular diseases, Alzheimer’s dementia, nerve damage, etc.
Note: If you are not a vegetarian and feel low in energy, try a 3 oz piece of steak. Our physicians recommend this action due to he abundance of B12 beef contains.

Nutritional Information:

Amount Per Serving – 3 oz
*based on a 2,000 calorie diet
Grilled Percent (%)
Davily Value (DV)
Calories 142 7
Calories from Fat 80
Total Fat (g) 9.0
Saturated Fat (g) 4
Cholesterol (mg) 73
Sodium (mg) 63
Potassium (mg) 220
Total Carbohydrates (g) 0
Dietary Fiber (g) 0
Sugars (g) 0
Protein (g) 26
Vitamin A (micrograms, mcg) 5.1
Vitamin C (mg) 2.8 5
Calcium (mg) 13
Vitamin B1 (Thiamin) (mg) 0.06 2
Folate (microgram – mcg) 3.44 2
Phosphorus (mg) 24 3
Iron (mg) 0.89 15
Vitamin B6 (mg) 0.52 3
Phosphorous (mg) 196 3
Magnesium (mg) 25

Penne Pasta

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Penne Pasta is a grain product that can be made from the flour of whole wheat, white wheat, gluten-free rice, corn, and other ingredients. It normally is a grain that is made in two forms:

  • Wet pasta – made with eggs and other ingredients can be store for only a few days.
  • Dry pasta – made with out eggs can be stored in a cool dry space for almost 2 years.

As a grain product, pasta is high in carbohydrates. Penne pasta is served as side dish or ingredients of a main dish. Penne pasta is popular because the sauce stays inside the tube for more flavor. A good idea is to balance the high carb of penne pasta with a protein to slow down the rapid emptying of the stomach – otherwise you will feel hungry very soon.

Health Benefits of Penne Pasta
Penne pasta is healthiest when made with whole grain like whole wheat, whole corn, etc. The dietary fiber you get from eating whole grain pasta comes in 2 forms:

  1. Soluble fiber which forms a gel to capture bile acids and takes the bile out of the body. Bile acids contain pieces of cholesterol. If not removed by the gel-like soluble fiber, the bile acids are recycled to produce more cholesterol.
  2. Insoluble fiber which is not broken down by the body helps to add bulk to stool and move it through and out of the intestines. This action prevents constipation and diseases like irritable bowel syndrome.

An additional health benefit of eating whole grain penne pasta is the carbs are slowly released into the blood stream. This action reduces the blood sugar spike that diabetics may experience with white flour pasta.

Nutritional Information:

Amount Per Serving – 1 cup (195 grams)
*based on a 2,000 calorie diet
Daily Values
(%)
Calories 174 8.7%
Total Fat (g) 1 1%
Saturated Fat (g) 0 1.0%
Cholesterol (mg) 0.0%
Sodium (mg) 4
Potassium (mg)
Total Carbohydrates (g) 37 12%
Dietary Fiber (g) 6 25%
Sugars (g)
Protein (g) 7
Vitamin A (micrograms, mcg)
Vitamin C (mg)
Calcium (mg)
Magnesium (mg)
Phosphorous (mg)
Manganese (mg)
Folate (mcg)

Lentils

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Lentils are beans (lesgumes) that have the third highest level of protein (26%) of all plant foods. this makes lentils an excellent protein source for vegetarians as well as non-vegetarians. That means lentils can be used as replacement for meat. Lentils come in many different colors like, yellow, red-orange, brown, black, red, and white.

Although some lentils take up water and cook quickly, others with their husk intact need to be soaked. Another reason for soaking lentils overnight is to remove phylates. Phylates prevents our body from absorbing certain important minerals like zinc and iron, and to a lesser extent, calcium and magnesium.

Health Benefits of Lentils
The high level of protein in lentils make it a very healthy basic food when you consider how important protein is to our health. Protein is the building block of our body. Protein is broken down and reassemble to create cellular material, hormones, enzymes, and other chemicals important for life.

Lentils are a fantastic food for diabetics because lentils slowly release carbohydrates to the blood stream without spiking blood sugar levels.

Lentils also contain high levels of dietary fiber. Dietary fiber prevent heart and artery disease. Green letils have the highest dietary fiber in 31%. Red lentils may have the lowest dietary fiber with 11%. Lentils contain high levels of both dietary fiber:

  • Soluble fiber which forms a gel to capture bile acids and takes the bile out of the body. Bile acids contain cholesterol.
  • Insoluble fiber which is not broken down by the body helps to move stool through and out of the intestines. This action prevents constipation and diseases like irritable bowel syndrome.
A Complete Protein Meal.

You may have heard that lentils and rice make a complete protein meal. Well, a complete protein is a source of protein that contains a balanced proportion of all nine of the essential amino acids necessary for the dietary needs of humans. Interestingly, vegetable sources of protein quinoa and soybeans deliver a complete the complete protein meal.

Nutritional Information:
The 9 Essential
Amino Acid
mg/g of Protein
Tryptophan 7
Threonine 27
Isoleucine 25
Leucine 55
Lysine 51
Methionine+Cystine 25
Phenylalanine+Tyrosine 47
Valine 32
Histidine 18
Amount Per Serving – 1 cup (198 grams)
*based on a 2,000 calorie diet
Daily Values
(%)
Calories 229
Total Fat (g) 0.75
Saturated Fat (g) 0.115
Cholesterol (mg) 0.0
Sodium (mg) 471
Potassium (mg) 731 21
Total Carbohydrates (g) 38.7
Dietary Fiber (g) 15.6 62.6
Sugars (g) 3.56
Protein (g) 17.86 35
Vitamin A (micrograms, mcg)
Vitamin C (mg) 3
Calcium (mg) 38
Magnesium (mg) 71
Phosphorous (mg) 356 35
Manganese (mg) 0.98 48
Folate (mcg) 358 89.5%
Molybdenum 198.0%
Trytophan 0.16 49.5
Iron (mg) 6.6 35.5
vitamin B1 (thiamin) (mg) 0.335 23

Grits

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Grits are grains made from coarsely ground white and yellow corn. Grits can be eaten at any time, however, they are popularly eaten at breakfast. Lately, many chefs have begun to add grits to their designed meals. Grits are normally salted to taste, but, some people in the Southern United States add sugar to it. In different parts of the world, grits is called porridge, gruel, etc.

Since yellow grits uses the entire kernel, while white grits use the de-hulled kernels, you get more fiber and nutrients from yellow grits. This is especially important for people with diabetes. Diabetics should try to eat whole grain instead of processed grains because whole grains more slowly release glucose (sugar) than refined grains.

Health Benefits of Corn Grits
Because grits is corn, it is high in vitamin B1 (thiamin), folate, dietary fiber, vitamin C, phosphorous and manganese.

Nutritional Information:

Amount Per Serving – 1/2 Cup (90 g)
*based on a 2,000 calorie diet
Cooked Percent (%)
Daily Value (DV)
Calories 91
Calories from Fat
Total Fat (g)
Saturated Fat (g)
Cholesterol (mg)
Vitamin K (mg)
Sodium (mg) 285
Potassium (mg) 35
Total Carbohydrates (g) 19
Dietary Fiber (g) 1.1
Sugars (g) 0.15
Manganese (mg)
Protein (g) 2.2
Vitamin A (IU)
Vitamin C (mg)
Niacin (mg)
Calcium (mg) 1.5
Vitamin B2 (riboflavin)(mg)
Folate (microgram – mcg) 72
Selenium (mcg) 8
Iron (mg) 0.73
Vitamin B6 (mg) 0.8
Phosphorous (mg) 25
Vitamin B1 (thiamin) (mg)
Magnesium (mg) 9

Ham

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Ham is a meat that can have low salt if it has not been processed like cured, smoked, canned, infused with honey/sugar. So, fresh ham is healthier to eat. Ham can be prepared in different ways. However, processors tend to add salt, sugar, saturated fat and other ingredients to it.

Ham’s major contribution to our health is in protein. Protein is the building block to cells, tissue, hormones, enzymes, etc. Protein is critical to our good health.

Nutritional Information:

Amount Per Serving – 1 Cup (160 g)
*based on a 2,000 calorie diet
Cooked Percent (%)
Daily Value (DV)
Calories 101
Calories from Fat
Total Fat (g) 2
Saturated Fat (g) 1.4
Cholesterol (mg) 18.3
Vitamin K (mg)
Sodium (mg) 750.6
Potassium (mg) 137.6
Total Carbohydrates (g)
Dietary Fiber (g)
Sugars (g)
Manganese (mg)
Protein (g) 15
Vitamin A (IU)
Vitamin C (mg)
Niacin (mg) 2.3
Calcium (mg) 5
Vitamin B2 (riboflavin)(mg)
Folate (microgram – mcg)
Selenium (mcg) 8.67
Iron (mg)
Vitamin B6 (mg)
Phosphorous (mg) 320
Vitamin B1 (thiamin) (mg)
Magnesium (mg) 6.67

Green Peas

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Green Peas are starchy veggies that are delicious and nutritious. Fresh green peas are healthier than can peas for the higher salt content of canned peas. Green peas come in different shapes. Sweet peas are round and sweet; Snow peas are mild flavored and flatter than round sweet peas. Interestingly, the pods of snow peas and garden peas are edible and a little sweeter and crunchier that sweet peas. Green peas are a excellent source of carbs and a good source of vitamin B1, vitamin B6, vitamin B2, and vitamin B6. You can eat peas as part of a salad, a side dish vegetable, an ingredient of stew or soup, so many ways to eat healthy.

Health Benefits of Eating Green Peas
The B-Complex vitamins are critical for converting the foods we eat to forms usable by our bodies. The B vitamins and folate. also promote cardiovascular health. Inflammation is reduced by the vitamin C found in green peas.

Nutritional Information:

Amount Per Serving – 1 Cup (160 g)
*based on a 2,000 calorie diet
Percent (%)
Daily Value (DV)
Calories 134 6.7
Calories from Fat
Total Fat (g) 0.35
Saturated Fat (g)
Cholesterol (mg)
Vitamin K (mg) 41.4 51.8
Sodium (mg) 382
Potassium (mg) 434 14.5
Total Carbohydrates (g) 25.1
Dietary Fiber (g) 8.8 35
Sugars (g) 9.49
Manganese (mg) 0.84 42
Protein (g) 8.58 17.5
Vitamin A (IU) 19
Vitamin C (mg) 22.7 37
Niacin (mg) 3.2
Calcium (mg) 43
Vitamin B2 (riboflavin)(mg) 15
Folate (microgram – mcg) 101 25
Selenium (mcg) 3.0
Iron (mg) 2.46
Vitamin B6 (mg) 0.36 17
Phosphorous (mg) 187 18
Vitamin B1 (thiamin) (mg) 27
Magnesium (mg) 42