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En español | It's the only whole grain with 9 essential amino acids, making it a complete protein. Quinoa is high in fiber and omega-3 fatty acids, which are good for the heart and controlling diabetes. Eat in moderation, as you would pasta and rice, because each cup of cooked quinoa has 222 calories.
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It's rich in protein and healthy fats, and low in cholesterol. Peanut Butter has been linked to improved fat burning, muscle mass buildup and even cardiovascular health. At 100 calories per tablespoon, it should be consumed in moderation.
Avocados are rich in lutein, fiber, vitamins B6, C and E, potassium, magnesium and folic acid. Its monounsaturated fats help reduce LDL (bad) cholesterol and can help prevent heart disease. A medium avocado has approximately 276 calories.
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Walnuts, hazelnuts, almonds, pistachios and peanuts — raw or toasted — help control blood glucose and lipids. They are rich in fiber and protein, but be aware that each ounce has between 160 and 190 calories.
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It has anti-inflammatory properties associated with a lower risk of heart disease. It protects against certain types of cancer and is good for your bones. One tablespoon of extra virgin olive oil has 120 calories.
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Bananas are rich in vitamin A, thiamine, riboflavin, niacin, vitamin B6, folic acid, fiber and potassium. They make a nutritious snack that will keep you satisfied. A large banana has 120 calories, almost double the calories of other fruits, but its benefits far outweigh its high caloric content.
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High in fiber and vitamins A, B6 and C, mangoes help regulate blood glucose and digestion, supports good vision and healthy skin. Mangoes are also rich in copper, potassium and magnesium, minerals that promote cardiovascular health. A medium mango has 130 nutritious calories.
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Made with whole wheat and compressed nuts, and sweetened with molasses, honey, agave nectar or sugar, it is rich in fiber and essential oils. A cup contains roughly 597 calories, almost the same as a full meal! But with one tablespoon with yogurt, you will reap its benefits without calorie overload.
Whole grain bread includes the bran, endosperm and germ, is rich in fiber, vitamins B and E and helps with digestion and constipation. It also helps control Type 2 diabetes and promotes heart health. One slice contains approximately 100 calories, a reasonable amount for the benefits it provides.
Corn is a grain that has been excluded from many diets due to its high starch content. But if you eat it in moderation, it provides fiber, vitamins B6 and C, and iron — and with only 124 calories per cup.
Original publish date: June 2013
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