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NUTRITION

BITS AND

BITES

BY NANCI S. GUEST

Health and Weight Loss

Adding Nutrients While Watching Calories

You know the importance of fruits

and vegetables for their micronutrient and antioxidant content. But if you are watching your weight, search out low- er-calorie produce that’s nutrient dense but not so calorie dense. Opt for berries, apples and melons

instead of pineapple, bananas and most tropical fruits. Fill up on salads with spinach, tomatoes, sweet bell peppers and cucumbers, but watch

38 Fitness Business Canada March/April 2009 March/April 2009

your carrots, sweet potatoes and avocados. For almost zero calories and a blast

of health-and-muscle-recovery-pro- moting antioxidants, embrace herbs and spices which often have more- concentrated phytochemicals (anti- oxidants) than fruits and vegetables. For example, try cinnamon (in yogurt or a latte), oregano (fresh in salads or great in omelets) and turmeric (found in curry powder – add to egg salad, chicken breast or salad dressings).

Low-density foods give you the same volume of food with fewer calories.

Very low-density foods include:

• non-starchy vegetables • non-fat milk • soup broths

Very high-density foods include:

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