VACATION HEALTHY FOOD "REPORT CARD": GRADE YOURSELF!

1. A-The whole family of dark green and deep red vegetables is low in calories and loaded with vitamin and fiber.
2. A-Oats:, and the fiber in oats helps reduce cholesterol and normalize blood sugar.
3. A-Cabbage and its family: A natural cancer-preventive substance reduces the risk of colon cancer.
4. A-PLAIN Potatoes have a high percentage of vitamin C, protein, iron. riboflavin thiamine, niacin phosphorus and magnesium
5. B-Yogurt and skim milk. Milk contains protein, and the calcium helps to prevent weakening of the bones: Frozen yogurt is better than ice cream from a fat standpoint-but it still has quite a bit of sugar.
6. B- Pasta Good for you. But watch out for the sauce! Pasta is not a fattening food. It contains protein, vitamins and minerals: Try a foray into buckwheat pasta, a Japanese specialty.
7. A-Fish: All varieties of fish have an ingredient that protects against heart disease by helping to lower blood cholesterol levels and prevent blood clots. Sardines are among the easiest fish to buy and if eaten with the bones are very high in calcium .
8. A-Whole-grain bread has 18 more nutrients than white bread.
9. A-Lentils and family (dried peas and beans): Very nutritious and versatile. An excellent source of vegetable, protein. The lentil family has a cholesterol-protective substance. Lentils are high in fiber
10. A-Fresh fruit: A natural dessert: A fruit is better than a juice because it is more slowly absorbed by the body and more substantive.
10+. A-Popcorn: Great for snackers and ex-smokers who want to put something healthful into their mouths Unbuttered, unsalted popcorn contains fiber and a lot of hot air . Try popcorn with herbs.
11. F-SOFT DRINK The epitome of nutritional bankruptcy. This includes all the soft drinks, carbonated or not. sugar sweetened or artificially sweetened
12. F-French fries A travesty on the name potato. It acquires 200 calories of fat when fried (and in a fast-food restaurant you! re probably getting dangerous beef fat). Added salt-ugh.
13. F-Potato chips: You might as well eat butter, They contain a large amount of added fat, as well as lots of salt.
14. F-Bacon: It's not really meat. As many as 95% of the calories in bacon come from fat. It's high in salt and full of nitrate's and nitrites, which may cause cancer.
15. D-Fettuccine Alfredo and pasta salads: Drowning in a sea of fat. People order pasta thinking that it's healthful then destroy its benefit by ordering it in fatty sauces. And pasta salad requires a great deal of dressing