Oatmeal – It is low in fat, low in calories and high in fiber. It increases good cholesterol, reduces bad cholesterol and helps prevent heart disease. Add bananas or berries to add extra nutrients and antioxidants, add non-fat milk for the necessary calcium and sum up a delicious breakfast.
Yogurt – It is rich in calcium, keeps bones strong and boosts immune system by fighting off infections. The useful-bacteria in yogurt maintain health of intestinal tract. Non-fat or low-fat yogurt, also offer the same benefits.
To add antioxidant value and nutrition add fruits.
Spinach – They can be used innovatively in salads, sandwiches and can be sautéed in olive oil and garlic. It is rich in fiber, folic acid, vitamin C and beta-carotene. Spinach has super-healing powers as it is packed with vitamins, antioxidants and minerals and provides protection against many diseases. It lowers the risk of heart disease, stroke, colon cancer, memory loss and osteoporosis. It also provides protection against age-related cataracts and macular degeneration.
Blueberries – They are low in calories and sugar and are packed with antioxidants and fiber. Due to its highest antioxidant effect it is known to reverse age-related disorders. The flavonoids and beta-carotene have anti-inflammatory effect and can prevent onset of Alzheimer’s disease.
Canned Salmon, Tuna or Sardines – They are rich in calcium and protein and omega-3-fatty acids that are heart healing and fight inflammation. The ones packed in water are considerably low in fat. You can add them to a big tossed salad or to a whole-wheat sandwich.