(51) Tomatoes
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1 tomato: 26 calories, 0 g fat
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Technically considered a fruit, tomatoes are loaded with cancer-fighting lycopene and are great sources of vitamin C.
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(52) Turnips
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1 cup, cooked, cubed: 32 calories, 0 g fat
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Neglected members of the cruciferous family, turnips provide both indoles and isothiocyanates and 3 g fiber.
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(53) Watercress
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2 cups: 8 calories, 0 g fat
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One of its compounds detoxifies a major carcinogen in tobacco and as such may help prevent lung cancer. Also contains carotenoids.
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(54) Yams, sweet potatoes
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1/2 cup, mashed: 103 calories, 0 g fat
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They win the carotenoid prize, with astonishing levels amounting to six times the RDA for vitamin A.
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Tea, Herbs and Spices
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Fat/Calorie Breakdown
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Body Benefits
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(55) Chives
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1 tbsp: 1 calorie, 0 g fat
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A member of the same family as garlic, chives contain cholesterol-lowering organosulfides.
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(56) Cinnamon
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1/2 tsp: 3 calories, 0 g fat
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Recent research found that 1/4 tsp to 1 tsp of cinnamon daily improves insulin function and, in turn, blood-sugar control.
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(57) Ginger
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(5) 1 inch slices: 8 calories, 0 g fat
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Helps quell nausea and may reduce joint inflammation in diseases such as rheumatoid arthritis.
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(58) Horseradish
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1 tsp prepared horseradish: 2 calories, 0 g fat
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Whether it's fresh, jarred or in the sharp green wasabi served with sushi, horseradish is infused with anticancer isothiocyanates.
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(59) Mint
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2 tbsp: 5 calories, 0 g fat
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Spearmint, the type normally found in the fresh herb section of your grocery, is rich in covone, an antioxidant and anticarcinogen.
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(60) Mustard
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1/2 tsp mustard seed: 8 calories, 0 g fat
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Both prepared yellow mustard and mustard seed contain health-protective isothiocyanates.
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(61) Parsley
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2 tbsp, chopped: 3 calories, 0 g fat
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Parsley is a great source of several carotenoids: beta-carotene, lutein and zeaxanthin. Try it in tabbouleh.
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(62) Rosemary
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1/2 tsp dried or 1 tsp fresh h:1 calorie, 0 g fat
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Test-tube studies found that carnosol, a compound in rosemary, thwarts the action of carcinogens.
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(63) Sage
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1/2 tsp ground: 1 calorie, 0 g fat
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Contains a variety of monoterpenes, substances that prevent the spread and progression of tumors.
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(64) Tea, black or green
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1 cup: 2 calories, 0 g fat
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Tea (regular and decaf) and its antioxidant catechins are linked to reduced heart-disease risk. Tea may also help inhibit cancer.
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(65) Turmeric (used in curry spice)
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1/2 tsp: 4 calories, 0 g fat
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This spice gets its yellow color from compounds called curcumins, which have reduced the size of tumors in animals 50%.
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Beans & Soy
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Fat/Calorie Breakdown
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Body Benefits
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(66) Beans (kidney, black, navy)
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1 cup, cooked: 220 to 270 calories, 0 g fat
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A super rich fiber source, ranging from 6 g to 16 g per cup, depending on the variety. Also high in iron.
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(67) Soy milk
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1 cup: 81 calories, 4 g fat
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A cup has 20 mg to 25 mg of health-promoting isoflavones.
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(68) Soy protein isolate powder
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1 oz: 95 calories, 1 g fat
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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.
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(69) Tofu
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1/2 cup: 97 calories, 6 g fat
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A rich source of isoflavones. Studies indicate that 90 mg of isoflavones daily improves bone density; 1/2 cup of tofu has 30 g.
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(70) Textured vegetable protein
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1/2 cup, rehydrated: 60 calories, 0 g fat
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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.
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Dairy
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Fat/Calorie Breakdown
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Body Benefits
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(71) Cheese (full fat)
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1 oz: 70 to 110 calories, 6 g to 9 g fat
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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.
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(72) Skim milk
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1 cup: 90 calories, 0 g fat
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Our calcium lifeline at 300 mg per cup, and one of the few dietary sources of vitamin D, which is vital to calcium metabolism.
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(73) Yogurt (plain low fat or nonfat)
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1 cup low fat: 150 calories, 3.5 g fat
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Those friendly bacteria (called probiotics) in yogurt help boost immunity and prevent yeast infections.
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Meat
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Fat/Calorie Breakdown
|
Body Benefits
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(74) Beef
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3 oz, cooked: 150 to 280 calories, 5 g to 20 g fat
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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.
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(75) Chicken, without skin
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3 oz, cooked: 162 calories, 6 g fat
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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.
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(76) Lamb
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3 oz, cooked, trimmed of fat: 175 calories, 8 g fat
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Lamb, like beef, is also a good source of CLA. Ditto beef's saturated fat warning and weekly consumption recommendation.
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(77) Lean pork
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3 oz, cooked, trimmed of fat: 140 calories, 4 g fat
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Fat-trimmed pork tenderloin has one-third less fat than even lean beef. And it boasts 71% of the RDA for thiamine.
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Seafood
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Fat/Calorie Breakdown
|
Body Benefits
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(78) Fatty fish (salmon, mackerel)
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3 oz, cooked: 155 to 225 calories, 5 g to 15 g fat
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The richest source of the heart-protective omega-3 fatty acids DHA and EPA, considered the most potent.
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(79) Other fish
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3 oz, cooked: about 100 calories, 1 g fat
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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.
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(80) Lobster
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3 oz, cooked: 122 calories, 2 g fat
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Try lemon juice instead of butter and you've got a virtually fat-free way to meet your daily selenium and copper requirements.
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(81) Mussels
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3 oz, cooked: 146 calories, 4 g fat
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Mussels have two to three times as much iron as a burger, and completely cover you for selenium.
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(82) Oysters, Eastern
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6 medium, steamed (1 1/2 oz): 58 calories, 2 g fat
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Just six oysters give you nearly five times the RDA for zinc, which is critical for immune function.
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Nuts, Seeds, Oils
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Fat/Calorie Breakdown
|
Body Benefits
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(83) Almonds
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1/2 oz (11 nuts): 83 calories, 7 g fat
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A recent study showed that a daily 3 1/2 oz serving of almonds can lower LDL cholesterol 14%.
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(84) Brazil nuts
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1/2 oz (4 to 4 nuts): 93 calories, 9 g fat
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Just three to four nuts deliver an astronomical 420 mcg of selenium, eight times the recommended daily amount.
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(85) Peanut butter
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2 tbsp: 200 calories, 16 g fat
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Eating five ounces of nuts weekly reduces heart-disease risk. Buy peanut butter without partially hydrogenated oils.
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(86) Sunflower seeds
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1/4 cup: 205 calories, 18 g fat
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One of the richest sources of vitamin E (besides oils), with an impressive 6 IUs in just 1/4 cup.
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(87) Tahini
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1 tbsp: 89 calories, 8 g fat
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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.
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(88) Walnuts
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1 oz (14 halves): 182 calories, 17 g fat
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Walnuts are exceptionally rich in an omega-3 fatty acid called alpha-linolenic acid, which helps protect against heart disease.
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(89) Canola oil
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1 tbsp: 124 calories, 14 g fat
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The only cooking oil that's rich in the two healthiest fats: monounsaturated and omega-3's. It's a good all-purpose oil.
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(90) Flaxseed oil
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1 tbsp: 124 calories, 14 g fat
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It's rich in the vegetarian form of omega-3 fatty acids. Mix with balsamic vinegar for a tasty salad dressing.
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(91) Olive oil
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1 tbsp: 120 calories, 14 g fat
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Besides its extremely high monounsaturated fat content, olive oil also contains a heart-healthy compound called squalene.
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Grains
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Fat/Calorie Breakdown
|
Body Benefits
|
(92) Barley
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1/2 cup, cooked: 97 calories, 0 g fat
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Barley is a great source of a soluble fiber called beta-glucan (also found in oats, below), which helps lower blood cholesterol.
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(93) Bran cereal
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Varies by brand. 1/2 cup: 80 calories, 1 g fat
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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.
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(94) Flaxseed
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1 tbsp seeds: 60 calories, 4 g fat
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One of the richest sources of health-protective lignans and a good source of omega-3 fatty acids
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(95) Oats and oat bran
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1 cup: 88 calories, 2 g fat
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Studies show that a cup of cooked oat bran or 1 1/2 cups oatmeal daily lowers cholesterol 5%.
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(96) Rye crackers
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(1) 4 1/2 x 2 1/2" cracker (.5 oz): 37 calories, 0 g fat
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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.
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(97) Wheat germ
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1/4 cup wheat germ: 103 calories, 4 g fat
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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).
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(98) Whole grains such as bulgar
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1 cup, cooked: 150 to 220 calories, 0 g to 2 g fat
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Besides the lignans and vitamins, these grains supply complex carbs that mete out a slow, even supply of energy all day long.
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(99) 100% whole wheat bread
|
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.
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(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.
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