Potatoes rank highest, 7 times higher than the least filling food, croissants
Whole grain bread is 50% more filling than white bread.
Cakes, doughnuts, and cookies (high in fat and sugar) are amongst the least
Oranges and apples outscore bananas
Fish is more satisfying, per calorie , than lean beef or chicken
Popcorn is twice as filling as candy bar or peanuts
Curd has more than twice as much calcium as cottage cheese
Apples kept at room temperature will soften and spoil ten times faster than when
kept in the refrigerator
Fish and shell fish are comparable to, and sometimes below, meat and poultry in
cholesterol content. Shrimp is the exception, with 170 mg cholesterol in a 100 gms serving. That doesnt mean that one
should never eat shrimp, but it might be wise to limit it to 100 gms a week
Vegetables that are actually fruits:
One cup of whole milk has more calories and saturated fat than 4 stripes of bacon
Don't assume that light beers are light in alcohol. Most brands contain nearly as
much alcohol as regular beer. The "light" refers to calories; and the drop in calories comes from a reduction
in carbohydrates, not alcohol
Half cup of most vegetables, contain 2 to 3 grams of fibre and a half cup of beans
contain 6 gms of fibre
Vitamin A: One medium carrot has 4 times your daily needs.
Vitamin C: Just half cup of red bell pepper (capsicum) provides more than twice
your RDA (Recommended Daily Allowance)
Folate: One cup of cooked black eyed peas (Lobia) provides 90 % of your daily
Iron: 3 steamed clams meat your daily iron needs.
A low level of this mineral may put you at risk for heart disease,
osteoporosis, and diabetes. To get your daily 320 mg, reach for spinach, beans, nuts and cereals.