10 FOODS FOR FAT LOSS

1. CHICKEN BREAST - 1 serving = 3oz.  It's high in protein with 26.7g per serving, contains 0 carbs, only 3 grams of fat, and 142 calories.  (baked or grilled, never fried) For lunch or dinner.

2. EGG WHITES - 1 serving = 1 large. 91% protein, 6% carbs, 3% fat.  Only 17 calories (boiled) Breakfast, lunch, or dinner. Can be eaten by themselves or incorporated into other foods.

3. OATMEAL - 1 serving = 1 Cup. Breakfast. Rich in fiber. 5g of protein, 19g carbs, 2g fat, and 111 calories. Slow burning carb, filling and gives long lasting energy.

4. BROWN RICE - 1 serving = 1/2 Cup. Packed with fiber, slow burning carb. Best for lunch or early dinner. 2g protein, 23g carbs, 0g fat, and 109 calories.

5. ASPARAGUS - 1 serving = 4 cooked spears. Breaks down fat and helps remove waste from the body. For lunch or dinner. 0g protein, 2g carbs, 0g fat, and only 13 calories.

6. ANGELFOOD CAKE - 1 serving = 1 piece (1/12 12oz cake). Great low fat treat to satisfy a sweet tooth. Breakfast, lunch, or early dinner. 1.65g protein, 16g carbs, 0.22g fat, and only 72 calories.

7.  TUNA - 1 serving = 2oz. Excellent low fat/no carb source of protein. Lunch or dinner. 13g protein, 0g carbs, 0.5g fat, only 50 calories.

8. APPLES - 1 serving = 1 apple. Very high in fiber. Best for Breakfast/mid-morning snack/lunch. 0g protein, 24g carbs, 0g fat. 90 calories.

9. TOMATO - 1 serving = 1 slice (1/2 inch). Breakfast/lunch/dinner. 0.25g protein, 1.06g carbs, .05g fat, 5 calories.

10. PEARS - 1 serving = 1 large pear. Breakfast/mid-morning snack/lunch. Very high in fiber. 0.8g protein, 32.3g carbs, 0.25g fat, 61 calories.

Try to incorporate these foods into your diet. Most of us have busy daily schedules with work, family, and responsibilites at home. Planning and preparation is key to eating a consistent healthy diet. When you are not prepared, it's very easy to give in to unhealthy options such as fast food or vending machines. Plan your grocery shopping list and stick to it for yourself. In my next post I will discuss meal planning and shopping for you and your family. Next week I will also publish another list of 10 more great foods that you can include into your daily diet. Remember to keep all portions small and drink plenty of water...

Our next ADVENTURE Boot Camp 4 week session begins on November 26th...for Registration or information go to www.westchesterabc.com or call (513) 910-8444.