(51) Tomatoes

1 tomato:
26 calories, 0 g fat

Technically considered a fruit, tomatoes are loaded with cancer-fighting lycopene and are great sources of vitamin C.

(52) Turnips

1 cup, cooked, cubed:
32 calories, 0 g fat

Neglected members of the cruciferous family, turnips provide both indoles and isothiocyanates and 3 g fiber.

(53) Watercress

2 cups:
8 calories, 0 g fat

One of its compounds detoxifies a major carcinogen in tobacco and as such may help prevent lung cancer.  Also contains carotenoids.

(54) Yams,
sweet potatoes

1/2 cup, mashed:
103 calories, 0 g fat

They win the carotenoid prize, with astonishing levels amounting to six times the RDA for vitamin A.

Tea, Herbs
and Spices

Fat/Calorie Breakdown

Body Benefits

(55) Chives

1 tbsp:
1 calorie, 0 g fat

A member of  the same family as garlic, chives contain cholesterol-lowering organosulfides.

(56) Cinnamon

1/2 tsp:
3 calories, 0 g fat

Recent research found that 1/4 tsp to 1 tsp of cinnamon daily improves insulin function and, in turn, blood-sugar control.

(57) Ginger

(5) 1 inch slices:
8 calories, 0 g fat

Helps quell nausea and may reduce joint inflammation in diseases such as rheumatoid arthritis.

(58) Horseradish

1 tsp prepared
2 calories, 0 g fat

Whether it's fresh, jarred or in the sharp green wasabi served with sushi, horseradish is infused with anticancer isothiocyanates.

(59) Mint

2 tbsp:
5 calories, 0 g fat

Spearmint, the type normally found in the fresh herb section of your grocery, is rich in covone, an antioxidant and anticarcinogen.

(60) Mustard

1/2 tsp mustard seed:
8 calories, 0 g fat

Both prepared yellow mustard and mustard seed contain health-protective isothiocyanates.

(61) Parsley

2 tbsp, chopped:
3 calories, 0 g fat

Parsley is a great source of several carotenoids: beta-carotene, lutein and zeaxanthin. Try it in tabbouleh.

(62) Rosemary

1/2 tsp dried or 
1 tsp fresh
h:1 calorie, 0 g fat

Test-tube studies found that carnosol, a compound in rosemary, thwarts the action of carcinogens.

(63) Sage

1/2 tsp ground:
1 calorie, 0 g fat

Contains a variety of monoterpenes, substances that prevent the spread and progression of tumors.

(64) Tea,
black or green

1 cup:
2 calories, 0 g fat

Tea (regular and decaf) and its antioxidant catechins are linked to reduced heart-disease risk. Tea may also help inhibit cancer.

(65) Turmeric
(used in curry

1/2 tsp:
4 calories, 0 g fat

This spice gets its yellow color from compounds called curcumins, which have reduced the size of tumors in animals 50%.

Beans & Soy

Fat/Calorie Breakdown

Body Benefits

(66) Beans
(kidney, black,

1 cup, cooked:
220 to 270 calories,
0 g fat

A super rich fiber source, ranging from 6 g to 16 g per cup, depending on the variety.  Also high in iron.

(67) Soy milk

1 cup:
81 calories, 4 g fat

A cup has 20 mg to 25 mg of health-promoting isoflavones.

(68) Soy
protein isolate

1 oz:
95 calories, 1 g fat

studies show that it takes 25 g of soy protein daily (the amount in just 1 1/4 oz to 3 oz of the powder, depending on the brand) to get a 10% drop in cholesterol.  Try blending it in a smoothie.

(69) Tofu

1/2 cup:
97 calories, 6 g fat

A rich source of isoflavones.  Studies indicate that 90 mg of isoflavones daily improves bone density; 1/2 cup of tofu has 30 g.

(70) Textured

1/2 cup, rehydrated:
60 calories, 0 g fat

This is the stuff that mimics meat in vegetarian chili.  TVP is one of the richest sources of isoflavones, at 40 mg per 1/2 cup.


Fat/Calorie Breakdown

Body Benefits

(71) Cheese
(full fat)

1 oz:
70 to 110 calories,
6 g to 9 g fat

One ounce packs 210 mg of calcium and a dose of conjugated linoleic acid (CLA).  It's high in saturated fat; eat with low fat foods.

(72) Skim

1 cup:
90 calories, 0 g fat

Our calcium lifeline at 300 mg per cup, and one of the few dietary sources of vitamin D, which is vital to calcium metabolism.

(73) Yogurt
(plain low fat
or nonfat)

1 cup low fat:
150 calories, 3.5 g fat

Those friendly bacteria (called probiotics) in yogurt help boost immunity and prevent yeast infections.


Fat/Calorie Breakdown

Body Benefits

(74) Beef

3 oz, cooked:
150 to 280 calories,
5 g to 20 g fat

Beef is a good source of both CLA and iron, but since it's also high in saturated fat, have it no more than three times a week.

(75) Chicken,
without skin

3 oz, cooked:
162 calories, 6 g fat

Remove the skin and you've got an excellent, low fat source of protein.  And 3 oz provides 38% of the RDA for the B vitamin niacin.

(76) Lamb

3 oz, cooked, trimmed
of fat:
175 calories, 8 g fat

Lamb, like beef, is also a good source of CLA.  Ditto beef's saturated fat warning and weekly consumption recommendation.

(77) Lean

3 oz, cooked, trimmed
of fat:
140 calories, 4 g fat

Fat-trimmed pork tenderloin has one-third less fat than even lean beef.  And it boasts 71% of the RDA for thiamine.


Fat/Calorie Breakdown

Body Benefits

(78) Fatty fish
(salmon, mackerel)

3 oz, cooked:
155 to 225 calories,
5 g to 15 g fat

The richest source of the heart-protective omega-3 fatty acids DHA and EPA, considered the most potent.

(79) Other

3 oz, cooked:
about 100 calories,
1 g fat

Omega-3's comprise the little bit of fat found in fish, plus fish are a good source of selenium, which is essential for immunity.

(80) Lobster

3 oz, cooked:
122 calories, 2 g fat

Try lemon juice instead of butter and you've got a virtually fat-free way to meet your daily selenium and copper requirements.

(81) Mussels

3 oz, cooked:
146 calories, 4 g fat

Mussels have two to three times as much iron as a burger, and completely cover you for selenium.

(82) Oysters,

6 medium, steamed
(1 1/2 oz):
58 calories, 2 g fat

Just six oysters give you nearly five times the RDA for zinc, which is critical for immune function.

Nuts, Seeds, Oils

Fat/Calorie Breakdown

Body Benefits

(83) Almonds

1/2 oz (11 nuts):
83 calories, 7 g fat

A recent study showed that a daily 3 1/2 oz serving of almonds can lower LDL cholesterol 14%.

(84) Brazil

1/2 oz (4 to 4 nuts):
93 calories, 9 g fat

Just three to four nuts deliver an astronomical 420 mcg of selenium, eight times the recommended daily amount.

(85) Peanut

2 tbsp:
200 calories, 16 g fat

Eating five ounces of nuts weekly reduces heart-disease risk. Buy peanut butter without partially hydrogenated oils.

(86) Sunflower

1/4 cup:
205 calories, 18 g fat

One of the richest sources of vitamin E (besides oils), with an impressive 6 IUs in just 1/4 cup.

(87) Tahini

1 tbsp:
89 calories, 8 g fat

Amazingly, 1 tbsp of the stuff has got 64 mg of calcium, 1.3 mg of iron and nearly one mg of zinc.  And it's a good source of  protein.

(88) Walnuts

1 oz (14 halves):
182 calories, 17 g fat

Walnuts are exceptionally rich in an omega-3 fatty acid called alpha-linolenic acid, which helps protect against heart disease.

(89) Canola

1 tbsp:
124 calories, 14 g fat

The only cooking oil that's rich in the two healthiest fats: monounsaturated and omega-3's.  It's a good all-purpose oil.

(90) Flaxseed

1 tbsp:
124 calories, 14 g fat

It's rich in the vegetarian form of omega-3 fatty acids.  Mix with balsamic vinegar for a tasty salad dressing.

(91) Olive

1 tbsp:
120 calories, 14 g fat

Besides its extremely high monounsaturated fat content, olive oil also contains a heart-healthy compound called squalene.


Fat/Calorie Breakdown

Body Benefits

(92) Barley

1/2 cup, cooked:
97 calories, 0 g fat

Barley is a great source of a soluble fiber called beta-glucan (also found in oats, below), which helps lower blood cholesterol.

(93) Bran

Varies by brand. 1/2 cup:
80 calories, 1 g fat

The easiest way to make inroads into that 20 to 30 g fiber recommendation.  These cereals range from 2 g to 9 g of fiber per serving.

(94) Flaxseed

1 tbsp seeds:
60 calories, 4 g fat

One of the richest sources of health-protective lignans and a good source of omega-3 fatty acids

(95) Oats and
oat bran

1 cup:
88 calories, 2 g fat

Studies show that a cup of cooked oat bran or 1 1/2 cups oatmeal daily lowers cholesterol 5%.

(96) Rye

(1) 4 1/2 x 2 1/2" cracker (.5 oz):
37 calories, 0 g fat

Rye crackers are one of the few foods containing rye bran.  The bran has lignans and 2.5 g of fiber per 1/2 oz of crackers.

(97) Wheat

1/4 cup wheat germ:
103 calories, 4 g fat

Wheat germ is rich in fiber, provides your daily selenium dose and is one of the few foods rich in vitamin E (7U of E per 1/4 cup).

(98) Whole
grains such as

1 cup, cooked:
150 to 220 calories,
0 g to 2 g fat

Besides the lignans and vitamins, these grains supply complex carbs that mete out a slow, even supply of energy all day long.

(99) 100%
whole wheat

2 slices: 
138 calories, 2 g fat

Each slice of 100% whole wheat bread has 1.5 g of fiber, plus other nutrients. Forget regular "wheat" bread.

(100) Whole
wheat pasta

1 cup, cooked:
174 calories, 1 g fat

It's got all the nutrients of whole wheat bread, and it's a great source of selenium as well.

by Janis Jibrin, R.D.
American Health

Tuckerton Dental  609-296-1007 drpetrosky@comcast.net