| 8-inch tortilla + 3 ounces lean steak + 1⁄2 cup rice + a handful of shredded lettuce + 1 tablespoon salsa = 441 calories
Add: 1⁄4 cup kidney beans
Gain: 54 calories, 4 grams of fiber, 1 gram of iron, 7 micrograms of folate, and a smidgen of calcium Add: 1 tablespoon guacamole
Gain: 29 calories, close to a gram of fiber, more than a gram of good-for-you
unsaturated fats, and traces of folate and potassium Add: 1⁄2 cup chopped tomatoes
Gain: 16 calories, another gram of fiber, and a little vitamin A, beta-carotene, potassium, and vitamin C
|
