Five ways to boost nutrition with about 100 calories.
August 14, 2008
1 of 6Becky Luigart-Stayner
Tasty, nutritious additions to basic meals
It doesn't take much to turn a boring meal into a taste-and-nutrition powerhouse.
Read on for additions to five common foods that contribute flavor, vital nutrients, and only about 100 calories.
2 of 6Randy Mayor
Sliced Turkey Sandwich
3 ounces turkey breast + two slices of whole wheat bread + a dollop of light mayo = 315 calories
Add: 1⁄3 cup roasted bell pepper slices Gain: 35 calories, more than half of your daily requirement (55 milligrams) for vitamin C, along with generous doses of vitamin A and beta-carotene
Add: 2 tablespoons hummus Gain: 51 calories, another 2 grams of fiber, 2 grams of protein, and nearly a gram of iron
Add: 2 thin slices avocado Gain: 30 calories, about 3 grams of healthy monounsaturated fat, plus disease-fighting lutein and beta-sitosterol, as well as portions of folate, magnesium, and potassium
3 of 6Randy Mayor
Two-egg omelet + Cooking spray = 147 calories
Add: 1 cup fresh spinach leaves, cooked Gain: 7 calories, plenty of beta-carotene (1,688 milligrams) and 15 percent of your daily requirement of folate (58 micrograms), and a little potassium, calcium, and iron
Add: 2 tablespoons shredded reduced-fat cheddar cheese Gain: 45 calories, 4 grams of protein, and 10 percent (100 milligrams) of your daily calcium requirement
Add: 2 tablespoons chopped sun-dried tomatoes in oil Gain: 30 calories, the cancer-fighting antioxidant lycopene, nearly a gram of fiber, 14 milligrams of vitamin C, and a bit of potassium and magnesium
4 of 6Randy Mayor
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
Add: 1 tablespoon toasted slivered almonds Gain: 51 calories, one-third of the daily requirement for vitamin E (2.5 International Units), half a gram of fiber, and small amounts of heart-healthy monounsaturated fat, magnesium, and potassium
Add: 1⁄2 cup shredded carrots Gain: 23 calories, ample beta-carotene (3,176 micrograms), and 1.5 grams of fiber, plus traces of potassium, magnesium, calcium, vitamin E, and folate (folic acid)
Add: 2 tablespoons chickpeas Gain: 34 calories, another 1.5 grams of fiber, half a gram of iron, and a little bit of potassium, magnesium, and calcium for good measure
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