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Vegetables

  • Alfalfa Sprouts, Brussel Sprouts, Broccoli

  • Collard Greens, Eggplant, Kale, Okra

  • Summer Squash, Spinach, Leeks and Scallions

  • Lettuce, Tomatoes, Cucumbers, Onions

  • Zucchini, Turnips, Turnip Greens, Artichokes

  • Green beans, Carrots, Celery,

  • Bell Peppers

Fruits

  • Apples, Oranges, Grapefruit, Strawberries

  • Blueberries, Pears, Boysenberries, Cranberries, Cranberry Juice

  • Blackberries, Cantaloupe, Melons

 

Ex.

Breakfast

  • ½ orange or 1 8 ounce glass orange juice or cranberry juice

  • 2 slices of tomatoes

  • Water

Lunch

  • Mixed salad with lettuce, tomatoes, cucumbers, green peppers

  • Low fat/low calorie salad dressing

  • Water

Afternoon Snack

  • Bowl of berries of your choice

  • Or 1 apple sliced

Dinner

  • Green Beans

  • Broccoli, carrot, cauliflower medley steamed

Evening Snack

  • 2 servings raw vegetables

 

Top Fruits:

 

1. Wild Mixed Berries – (blue, rasp, straw, black, cran, goji, coffee, noni, acai, etc.) Berries as a whole are nutritional powerhouses. They can help joint health, heart health, cancer prevention, muscular degeneration along with a host of other benefits from their plethora of antioxidants and nutrients.

 

2. Kiwifruit – Kiwis are an often an overlooked fruit, as they almost taste too good to be so healthy! They have twice the vitamin C of oranges, and are one of the most nutrient dense fruits on the planet. They are very high in fiber and potassium for a healthy heart. Kiwis have been shown to not only prevent oxidative DNA damage, but they have been shown to help stimulate the repair of the cellular damage that has occurred.

 

3. Cherries – Cherries are loaded with antioxidant compounds that are anti-inflammatory, anti-aging, and anti-cancer. They contain a wonderful ingredient called quercetin, an anti-cancer compound. They also contain ellagic acid, like raspberries, a powerful anti-tumor compound that causes cell death (apoptosis) of cancer cells, with no change to healthy cells. It is also anti-viral and anti-bacterial.

 

4. Pomegranates – Enjoy either the fresh seeds and pulp, or even indulge in a few ounces of juice everyday as this will help lower blood pressure, improve cardiovascular health, and help slow aging. Pomegranates are also shown to help prevent LDL cholesterol oxidation, help prevent blood clotting, slow the growth of prostate cancer, and improve erectile dysfunction.

 

5. Red Delicious Apple – This apple has the most antioxidants of any apple, mainly due to its deep red color. Apples, like cherries, also contain quercetin, which is a powerful natural anti-inflammatory that may help prevent Alzheimer’s and heart disease. Apples are also high in pectin, a great soluble shown to help lower LDL cholesterol. Apples are also high in boron, which may help prevent osteoporosis and arthritis.

 

Vegetables 

 

·         Artichokes, 10 grams of fiber 

 

·         Broccoli, 5 g of fiber per cup

 

·         Brussel sprouts, 4 g of fiber per cup 

 

 

High-Fiber Food Facts: Artichokes are number 7 on the USDA's list of antioxidant-rich foods. They also increase the bile flow in the liver, which helps with the digestion of high-fat meals, and may lower cholesterol. 

 

Grains

 

·         Bulgur, 8 g of fiber per cup

 

·         Quinoa, 5 g of fiber per cup 

 

·         Brown rice, 4 g of fiber per cup 

 

 

High-Fiber Food Facts: Bulgur is cracked wheat and a staple of the Mediterranean diet. It's a good vegetarian source of protein. It may help reduce the risk of heart disease and is the perfect addition to a low glycemic index diet.

 

 

Beans 

 

·         Navy beans, 19 g of fiber per cup 

 

·         Garbanzo beans,13 g of fiber per cup 

 

·         Kidney beans, 13 g of fiber per cup 

 

 

High-Fiber Food Facts: Navy beans are high in magnesium, which lowers your blood pressure. Also, navy beans are an excellent source of folic acid; one serving will give you almost 2/3 of your daily value. 

 

 

Fruits and Nuts 

 

·         Figs, 14 g of fiber per cup 

 

·         Prunes,12 g of fiber per cup 

 

·         Pear, 5 g of fiber 

 

·         Almonds, 4 g of fiber per cup 

 

*Figs are high in antioxidants and traditionally used to treat constipation.