List of Foods High in Fiber

Adding fiber-rich foods to your shopping cart during your weekly trip to the supermarket can do wonders for your health. Fiber plays a key role in your digestive health, while also preventing your blood sugar from spiking rapidly. High-fiber foods can help you work toward the recommended daily intake of 25 grams for women and … Continue reading “List of Foods High in Fiber”

Adding fiber-rich foods to your shopping cart during your weekly trip to the supermarket can do wonders for your health. Fiber plays a key role in your digestive health, while also preventing your blood sugar from spiking rapidly. High-fiber foods can help you work toward the recommended daily intake of 25 grams for women and 38 grams for men.

List of Foods High in Fiber

Fiber-Rich Plant Foods


Plant-derived foods  such as fruits, vegetables, whole grains, beans, nuts and seeds  are often high in fiber. High-fiber fruits include apples, with 2.8 grams per small apple, and raspberries, with 3.3 grams per cup. Cooked turnip and green peas are also high, with 4.8 and 4.3 grams of fiber per 1/2 cup, respectively. A 1/2-cup serving of light red kidney beans has 7.9 grams of fiber, 1/2 cup of wheat bran has 12.3 grams of fiber and 1 tablespoon of flaxseeds has 3.3 grams of fiber. Many types of breakfast cereal, especially those with bran, also provide a valuable source of fiber.

Example of a High Fiber Diet

Dietary fiber comes in two forms: soluble and insoluble. Soluble fiber dissolves in water and plays a role in lowering cholesterol and glucose. Soluble fiber is found naturally in oats, beans, peas, apples, citrus, carrots and psyllium. Insoluble fiber is instrumental in helping move food through the digestive system. Good sources of insoluble fiber include whole wheat, vegetables, nuts and whole bran.


Five Foods to Increase Your IQ

Your brain may be just 2 percent of your body weight, but the energy it requires to function is ample. Your brain has to think, analyze and understand to enable you to perform and excel. As with the rest of your body, healthy food can do wonders for your brain and keep it smart and fit. Following are examples of foods that are said to boost brain power.



Blueberries contain antioxidants, which benefit the brain. Research shows that blueberries also contribute to the protection of brain from stress induced by oxidation. Researchers think that blueberries may contribute to the reduction of effects of age-connected conditions such as dementia and Alzheimer’s.

Five Foods to Increase Your IQ

Dark Chocolate


Dark chocolate has powerful antioxidant properties, and it contains natural stimulants including caffeine, which improves focus and concentration. Natural stimulants are conducive to the production of endorphins, which contribute to better moods.

Wild Salmon


This deep-water oily fish is rich in omega-3 fatty acids, which are essential for the effective functioning of the brain. Wild salmon is favored for its cleanliness. By comparison, the nutrition power of some fishes are crippled by PCB (polychlorinated biphenyls) contamination. If you are not keen on fish, another method for acquiring the benefits of fish for the brain is through fish oil.

Pomegranate Juice


Pomegranate juice enriches the brain with its antioxidants, which protect the brain from the damaging effects of free radicals. Free radicals are molecules that contain unpaired electrons. They attract to other reactive molecules, causing a chain reaction that can later form diseases throughout the body. The brain, in particular, is highly susceptible to the free radical damage. Both pomegranate juice and the actual fruit provide antioxidants.

Nuts and Seeds


Consumption of almonds, walnuts, filberts, Brazil nuts, cashew nuts, peanuts, hazel nuts, sesame seeds, flax seeds and sunflower seeds, either in their raw or roasted forms, supplies your brain with vitamin E, which helps minimize the deterioration of the brian’s cognitive powers as you age.

List of Foods for Healthy Eating

Many foods are labeled as healthy, however, packaging and marketing can often be deceptive. The best way to choose the healthiest packaged foods is to look at the ingredient list and choose foods with the fewest ingredients listed. Fruits, vegetables, whole grains, seeds, and lean meats all make up the healthiest food groups you can choose from. Even so, among these healthy food groups there are some foods that are considered as the best and healthiest foods you can eat.

List of Foods for Healthy Eating

Fruits and Vegetables


According to the USDA, when incorporated into your diet, fruits and vegetables may help prevent a whole slew of illnesses and diseases, such as cardiovascular diseases; stroke; type 2 diabetes; cancers, such as mouth, stomach and colon/rectum cancer; bone loss; kidney stones; and coronary heart disease. According to Nutrition Action, a health letter put out by the Center for Science in the Public Interest, watermelon and mango are some of the best fruits to eat due to their high levels of vitamin A and C. As for vegetables, they rank sweet potatoes highest due to their fiber, potassium, carotenoids and vitamin C. Following close behind are leafy greens, broccoli and butternut squash, all of which are full of nutrients and antioxidants.

Whole Grains, Nuts, and Seeds


The best grains to incorporate into your diet are whole grains, such as brown or wild rice, whole wheat couscous, all-natural oatmeal, and any other grain or pasta made with whole grain or whole wheat. Raw nuts and seeds, such as sunflower seeds, almonds and walnuts are a source of healthy fats. Among these grains and nuts, one of the best is a grain-like impostor called quinoa, which is actually a seed. In her article in the National Post, Jennifer Sygo reveals that quinoa, a seed with a grain-like appearance and texture, contains 8 grams of protein and 5 grams of fiber per cup. It also contains all of the essential amino acids, is gluten-free and contains a variety of vitamins such as the B vitamins, zinc, iron and magnesium.

Lean Proteins


According to the experts at Web MD, the healthiest proteins are the leanest ones, including white meat chicken and turkey; low-fat milk, cheeses and yogurts; eggs; pork tenderloin; beans; soy products; and lean beef. These proteins are low in saturated fat and calories and promote lean muscle tissue. Fish provides some of the best lean protein, and Nutrition Action ranked wild salmon number 5 on its list of top ten best foods for its omega-3 fats.

Diet for Inflammation

Eating for immune health is as important as eating for heart health or weight loss. When your immune system is in tiptop shape, it reduces inflammation, which not only helps prevent autoimmune diseases but also may help your fight against heart disease, diabetes and Alzheimer’s. An anti-inflammatory diet isn’t all that different from any healthy diet, but it does emphasize specific nutrients that help diminish inflammation.

Anti-Inflammatory Foods

The anti-inflammatory diet focuses on filling your plate with foods rich in omega-3 fatty acids, vitamins C and E, polyphenols and prebiotics and probiotics nutrients that naturally reduce inflammation.

Diet for Inflammation

To get the nutrients your body needs, eat fruits and vegetables, whole grains, more legumes, fatty fish such as salmon and tuna and healthy fats such as olive oil and avocados. Making berries and cherries a regular part of your diet can help up your intake of polyphenols. You also want to include plenty of nutrient-rich veggies such as leafy greens. Using herbs and spices to flavor food also boosts nutrients for better immune health.

Immune-Enhancing Breakfast

Start the day off right with a healthy immune-boosting breakfast, such as a bowl of oatmeal with walnuts, chia seeds and blueberries and a cup of nonfat milk or milk alternative such as soy or almond milk.

An omelet filled with spinach and served with a toasted whole-wheat English muffin topped with mashed avocado and a bowl of cantaloupe also makes a healthy anti-inflammatory breakfast meal.

For a nutrient-packed breakfast on the go that’s gluten-free, blend strawberries, bananas, flax oil and Greek yogurt with ice.

Chia seeds, flaxseeds and walnuts are plant sources of omega-3 fatty acids.

Anti-inflammatory Lunch

Filling half your plate with fruits and vegetables helps make sure you’re getting the nutrients you need on your diet for inflammation, says the Academy of Nutrition and Dietetics.

Load up at lunch with a mixed green salad topped with tuna, almonds, slices of avocado and balsamic dressing. Serve it with a bowl of low-sodium minestrone soup with whole-grain crackers and a container of nonfat yogurt.

Or, fill a whole-wheat pita with hummus, grilled eggplant, peppers and onions and serve it with a side salad, a bowl of mixed berries and a handful of walnuts.

An anti-inflammatory, gluten-free lunch might include a stir-fry of carrots, broccoli, bok choy with chicken or tofu sauteed in vegetable oil, ginger and garlic and served with brown rice.

Nutrient-Rich Dinner

For dinner on your inflammation diet, consider grilled salmon with roasted brussels sprouts and roasted new potatoes tossed on olive oil, rosemary and garlic.

Or, spice it up with a vegetable and tofu curry served over brown rice and a mixed green salad. You’ll get a meal rich in nutrients and gluten-free.

Another healthy dinner meal might include tortillas stuffed with bean puree, chopped tomatoes and lettuce and served with salsa, corn on the cob and a spinach salad topped with walnuts.

Healthy Diet Plan for Teen Girls

Maintaining a healthy diet during the teen years is an important early step toward a healthy life especially for teen girls, who are under enormous pressure to be model-thin. Whether you’re looking to lose weight or simply feel better by eating right, a healthy diet plan will help keep you in shape and keep you from starvation diets that leave you weak and hungry.

Healthy Diet Plan for Teen Girls

Forget the Pills

Avoid diet pills. They are dangerous, and they don’t work. Many are simply very powerful stimulants, or drugs that make your body burn more calories by speeding up your heart and other functions. People who take diet pills gain back the weight they lost very quickly.

Also, do not take Ritalin or Adderall as a way to lose weight. You may be taking these with a prescription to treat ADHD, but using these drugs as a weight-loss method is dangerous.

Eat Breakfast

Eating a healthy breakfast will actually help you lose weight by getting your body working. Fruits such as apples, bananas and oranges are a great start; eggs are high in protein and low in calories (if you cook them in olive-oil spray); and a bowl of whole-grain cereal or oatmeal will keep you from feeling hungry. If cereal and oatmeal are boring for you, dress them up with cinnamon (but not cinnamon sugar), blueberries, bananas or strawberries.

Many teenagers drink soda for a caffeine kick in the morning. Soda is full of sugar, so steer clear of that. If you need a morning pick-me-up, try a cup of tea instead.

How to Lose Weight on 500 Calories

To someone who is desperate to lose weight, a 500-calorie-a-day diet can be appealing because it promises significant weight loss in a short period of time. But unless they’re prescribed and supervised by a doctor, extremely low-calorie diets are unhealthy and potentially deadly. And as if that weren’t enough of a deterrent, consider this: they may actually cause you to gain weight in the long term.

How to Lose Weight on 500 Calories

A Healthier Way To Lose Weight


  • Increase your daily calorie limit from 500. If you’re on a 500-calorie-a-day diet, stop it immediately (unless you’re doing it under medical supervision.) In general, men should consume at least 1,500 calories a day and women should consume at least 1,200 when trying to lose weight.
  • Learn how weight loss works. The science behind weight loss is simple: burn more calories than you take in and you’ll lose weight. Cutting calories can help you lose weight, but the other major factor in weight loss is calorie-burning through physical activity. According to the Mayo Clinic, if you cut 500 calories a day you will lose about a pound a week, as 3,500 calories equals one pound of fat. Add calorie-burning activity into the equation and you could easily lose two pounds a week. One to two pounds a week is an ideal, safe rate of weight loss.
  • Build muscle. One of the dangers of a low-calorie diet is that you will grow weaker and your muscles will shrink (atrophy). While you might look skinnier, you won’t be healthier and you could end up gaining weight in the long run as you lower your metabolism. Muscles burn calories and fend off fat. So if you’re losing muscle, you’re losing your ability to burn calories efficiently.
  • Avoid “starvation mode.” When you eat too little, your body thinks you are starving it and goes into what is called “survival mode” and begins hoarding fat to use for energy in case of “famine”.


Rapid Weight Loss Eating Plan

Weight gain has become a common plight in American society, and unfortunately millions of people try to lose weight in unhealthy and destructive ways, such as fasting or taking dangerous diet pills. If you are diabetic, then you know how health can be effected by diet. It is important that diabetics lose weight in order to help lower their chances of developing compilations. Luckily, people can effectively and healthfully lose extra weight by following a 1,500-calorie low-fat and low-cholesterol diet.

Rapid Weight Loss Eating Plan

Eat Produce


Fruits and vegetables are naturally low in calories and low in cholesterol; therefore they are highly beneficial when following a 1,500-calorie diet. Most fruits and vegetables are low-fat, but some are not, such as avocados. If you are diligently trying to eat produce that is low in calories, try to choose fruits or vegetables that have a high water content to ensure that they will be both low in calories and low in fat. To keep your overall calorie count low for the day, try to eat produce as the bulk of your daily food intake.

Eat Lean Proteins


Proteins are important in keeping your muscles lean and strong, and keeping your energy levels high. Some proteins such as fatty meats like bacon or sausage can be high in cholesterol and should be avoided. Select lean meats that are lower in calories and fat, including chicken breast meat, pork or beef tenderloin, or wild game such as bison or elk. Eating a lean protein with each meal will make your body feel more satisfied, and will therefore help you to eat fewer calories throughout the day.

Eat Whole Grains


Refined grains will unfortunately make you crave more food, and should be avoided on a 1,500-calorie diet. Refined grains include foods that are made from highly refined flours, including cookies, crackers, pastries and white breads. Choose instead grains that are whole and close to their natural state, like brown rice, whole wheat bread or stone ground oats. Whole grains are naturally low in fat and cholesterol, and will make you feel fuller for a longer amount of time.

Lose Weight With Mangosteen Juice

Mangosteen juice has a high antioxidant count, which makes it a powerful tool in the fight to lose weight. Regular consumption of mangosteen juice will lower your appetite and pump your system full of antioxidants. This lessens the amount of fat you consume and boosts your body’s fat burning ability. The juice cannot do all the work for you, so it is important that you continue to get regular exercise and maintain a healthy, well-balanced diet.

Lose Weight With Mangosteen Juice

How to Lose Weight With Mangosteen Juice

Drink an 8-ounce glass of mangosteen juice a half hour before your breakfast to lower your appetite. Eat a balanced breakfast with a small amount of protein, grain products and dairy that is equivalent to 800 calories total. The juice in correlation with a balanced breakfast should keep your appetite under control until lunch.

Drink an 8-ounce glass of mangosteen juice a half hour before lunch. Eat a balanced lunch that includes grains, fruits or vegetables, protein and dairy. Do not exceed 300 calories with your lunch.

Eat a hearty dinner of 500 calories three hours before bedtime. Include servings from every food group in your dinner meal to round off a day of healthy eating. Never eat anything, no matter how small the portion, within three hours of sleep, or it will have a negative impact on your weight loss program.

Drink water regularly throughout the day. Mangosteen juice boosts the antioxidants in your system, but your entire digestive system will start to slow without proper hydration from water.

Snack lightly during the day between breakfast and dinner. Eat “heart smart” snacks (nuts, berries and oats). Do not exceed 200 calories a day in snacks.

How to Get a Small Waist & Big Hips

Reducing your waist size while increasing your hip size takes a three-pronged effort: changing your diet to reduce the fat on your waist, performing cardiovascular exercise to further burn fat on your entire body, and performing leg exercises to increase your hip muscles. If you follow this regime, you will be surprised by how quickly you see results. The larger your hips get, the smaller your waist will look and vice versa. Success in one area will increase success in the other.

Increase your complex carbohydrate intake, like whole grain bread, oats and vegetables. These foods take longer to process than simple carbohydrates but release the same amount of energy, which means you do not have to eat as much.

How to Get a Small Waist & Big Hips

Reduce your simple carbohydrates

Reduce your simple carbohydrates and other foods that do not provide you with long-term energy. This includes white bread, sugar, alcohol and baked goods. These foods do not give you as much energy as their complex counterparts, and therefore require you to eat more.

Increase food that is high in fiber, as the fiber content effectively cancels out the carb content. So, a food with 10 grams of carbs and five grams of fiber has five effective grams of carbs. Eat protein, particularly right after weight training. Protein (in addition to carbs) is used to build your muscles – including your hips.


How to Eat Healthy at On The Border

Like many chain restaurants, On the Border provides the nutrition information for many of its menu items. If you’re trying to eat healthy, the menu is a good place to start. It may take a little planning, but no matter what type of diet you’re following, you may be able to find something that fits.

Border Smart

For the health conscious, On the Border has a special section of the menu that features low calorie items called Border Smart. Many of these items are good for fat and calorie counters, but they tend to be high in carbohydrates and sodium. The Spinach and Mushroom Tomatillo Enchiladas without a side is the lowest calorie option with 250 calories, 7 grams of total fat, 42 grams of carb, 1 gram of fiber, 7 grams of protein and 840 milligrams of sodium.

How to Eat Healthy at On The Border

You can also create your own meal using the Border Smart menu. For example, a healthy combo might include the Grilled Chicken Fajita Taco with the Side Salad with Salsa, which has 210 calories, 6 grams of total fat, 27 grams of carbs, 5 grams of fiber, 14 grams of protein and 950 milligrams of sodium.

To help reduce the sodium in your meals at On the Border, ask the server if you can have your food prepared without any added salt. You can also ask for any special sauce or cheese to be served on the side.

Fajitas are a Healthy Option

When dining at a Tex-Mex style restaurant like On the Border, look to fajitas as a good choice. You get to control the ingredients to some extent and they’re loaded with vegetables. In fact, the Grilled Vegetable Fajitas without any sides at On the Border is a good low-calorie choice, with 240 calories, 13 grams of total fat, 1.5 grams of saturated fat, 30 grams of carbs, 5 grams of fiber, 5 grams of protein and 640 milligrams of sodium.

The Chicken Fajitas is your next best option with 320 calories, 14 grams of total fat, 2 grams of saturated fat, 12 grams of carb, 2 grams of fiber, 40 grams of protein and 770 milligrams of sodium. If you’re counting carbs, eat the chicken and vegetables without the tortilla.