POWER FOODS

Power foods are a combination of low calories and high nutrients, or foods that keep you feeling satisfied. The more efficiently you eat, the more you can eat before reaching your calorie limit.
Adding just a few more power foods can make a big difference in your calorie intake and appetite.

At the top of the Power Food list are foods that contain proteins, fibers and complex carbohydrates. These foods have tons of nutrients that give you long-lasting energy without a lot of calories, all while making you feel fuller faster. However, there are power foods in every food group and plenty of options to choose from.

Grains

* whole wheat cereal
* oatmeal
* whole wheat bread, pita, bagel, pasta
* brown rice
* deli rye
* pure bran muffins
* cream of wheat
* raisin bread


Grains

* whole wheat cereal
* oatmeal
* whole wheat bread, pita, bagel, pasta
* brown rice
* deli rye
* pure bran muffins
* cream of wheat
* raisin bread

Dairy/Protein

* low fat or skim milk
* low fat yogurt
* salmon
* tuna
* chicken
* almonds
* peanuts
* walnuts and hazelnuts
* beans
* eggs


HEALTHY FOODS THAT CAN BE INCLUDED ANYWHERE

BEANS
These little guys are a major source of soluble fiber, which keeps the digestive tract moving efficiently and therefore allowing it to absorb nutrients more effectively. Fiber also lowers bad cholesterol levels in the blood. How can you use beans? Replace fatty meat with low-fat beans in some of your recipes. They will make you feel full, so you’re less likely to overeat. Add them to salad or soups. For a simple dinner idea, mix beans with brown rice or whole wheat pasta.
n addition to red kidney beans, other antioxidant champions are pinto beans,

BERRIES
Powerful antioxidants, berries help combat heart disease and cancer. Berries are filled with vitamin C, a nutrient that wards off illness and helps build up the body. And, just like beans, berries are a good source of fiber. Between strawberries, blueberries, raspberries, and blackberries, you’ll be doing your body a favor by tossing these into meals. Try them with your morning cereal, mixed into yogurt or smoothies, or as a low-fat ice cream topping.


TOMATOES
This amazing fruit, which we commonly call a vegetable, is easy to add to meals. No matter its classification, the fact of the matter is that tomatoes are proven to reduce the risk of certain cancers, especially those in the digestive tract, by absorbing free radicals. They provide great antioxidant protection for your body. Add to an omelet, top your salad, or toss into spaghetti sauce.
No Indian dish is complete without a seasoning of tomatoes and onions.
Want more? Make your own homemade salsa, mixing chopped tomatoes, onions and chili peppers.
People with hypertension who consumed tomato extract daily for 8 weeks experienced a 10-point drop in systolic blood pressure and a 4-point drop in diastolic pressure.
Researchers credit the lycopene in tomato extract for the potential blood-pressure-lowering effects experienced by participants in a recent study,

PEAS
Peas have a wealth of nutrients, including vitamins, minerals, fiber and protein. That should be enough motivation to eat more than just a mouthful. Sauté with other vegetables (including tomatoes) and eat over brown rice. Add peas to your chicken casseroles, soups, salads, even lasagna. Ever tried a pea soup? or a stuffing in pancakes?

CARROTS
Yet another choice that’s packed with antioxidants. Specifically, carrots contain beta-carotene, which helps promote good eye health. Of course, you can enjoy these veggies raw, and they make convenient snacks just about anywhere you go. Carrots have a pretty mild flavor, so they can also easily be incorporated into a variety of recipes; they will enhance tastes without being too overwhelming. Heat them up in your stew or soup for tonight’s dinner. Use them as soups, stuffings, salads, even juices....