TOP 20 FOODS

Healthy choices for calories and protein

Developed by Rachel J. Wong, RD, CSO, LD, George Washington University Hospital

1) Peanut Butter	High in protein and calories, also a good source of vitamin E, Magnesium, and folate Try all natural peanut butter which have more heart healthy unsaturated fats than commercial brands
2) Avocado	Contains fiber, potassium, Vitamin E, and folate A serving (1/5th of a medium avocado) contains just .5 gm of saturated fat out of 4.5gm total fat
3) Greek Yogurt	Packed with protein, calcium, and probiotics
4) Cottage Cheese	A ½ cup serving of 1% milk fat cottage cheese contains 80 calories and 14gm protein One serving provides up to 8% of your total recommended calcium intake for the day
5) Oatmeal	A great breakfast choice, oatmeal is an excellent source of cholesterol lowering soluble fiber
6) Cheese	A unique, versatile, high protein food that contains calcium, vitamin B12, riboflavin, and zinc The best lower fat natural cheeses include fresh goat cheese, hard parmesan, and feta
7) Milk	Aside from being a major source of calcium (300mg/glass), each 8oz serving contains 8gm protein
8) Salmon	A 4oz serving (about the size of a deck of cards) contains 14gm fat, only 4gm are saturated One serving provides 2.4gm of heart healthy omega-3 fatty acids
9) Olives	High in monounsaturated heart healthy fats, olives are also a good source of fiber, iron, vitamin E, and copper
10) Nuts & Seeds	A good source of monounsaturated heart healthy fats, one serving is equivalent to a small handful Varieties include almonds, cashews, ground flaxseed, hazelnuts, walnuts, pistachio nuts
11) Quinoa	A pseudocereal related to beets and spinach A good source of protein, fiber, magnesium, and iron Rinse quinoa before preparing to remove saponins which may give a bitter taste
12) Granola	A great fiber rich, energy dense snack Be careful when choosing store bought granola as some brands may contain up to 600 calories per serving. Make your own granola instead.
13) Sweet Potato & Yams	High in beta-carotenes, a precursor to vitamin A Health benefits are optimal when yams are steamed vs boiled
14) Beans & Lentils	Lentils are high in protein, fiber, folate, and Vitamin B1 Soak dry beans and lentils overnight before cooking
15) Brown Rice	A good source of manganese, selenium, and magnesium Lowers cholesterol and slows plaque build up in the arteries
16) Dried Fruit	Dried figs, dates, raisins, papaya, mango, etc. A calorie dense food packed with many nutrients including dietary fiber, potassium, iron, calcium, vitamin A, Vitamin C, and B-complex
17) Eggs	Excellent source of protein (6-7gm protein/egg) Great source of choline, which is particularly important in brain function and health
18) High Fiber Cereal	For example, raisin bran, total, mini wheats, oatmeal Nutrient dense cereals contain higher amounts of heart healthy fiber
19) Poultry	High protein Choose chicken breast vs thigh or leg Remove skin before consuming
20) Soy Products	Consume in the whole form: eg, soybeans. Also consider tempeh, fermented tofu, and soy miso Soy is nutrient rich, including heart-healthy omega 3’s