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Some of the world's healthiest foods can also be high in fat and calories. Have no fear; HG is here with the 411...and some advice on how to enjoy 'em! 

(1/2 cup, sliced: 115 calories, 11g fat, 5mg sodium, 6.5g carbs, 5g fiber, 0.5g sugars, 1.5g protein = 2 Points)


Why Eat It?  This fruit (yeah, it's technically a fruit - we know it's weird) is loaded with vitamins, minerals, fiber, and healthy fats. Its high levels of potassium aid in maintaining a healthy nervous system and protecting the heart.  And all the vitamin E avocados contain boosts your immune system and can also keep your blood flowing smoothly. Avocados ROCK!


HG Tips!  Avocado is so healthy, that a little can go a long way. Whip up a chunky guacamole-inspired dip by mixing a few slices with red onions, cherry tomatoes, lime juice, and some fat-free sour cream.  Add mashed, canned peas to bulk up your dip for fewer calories than a whole avocado.  Salt 'n pepper it, and serve it up with some baked pita chips or veggies.  Need other ways to enjoy our mushy green pal?  Spread a little on some turkey slices, or dice a few slices and toss onto your salads.


Wild Salmon

(6 oz. cooked filet: 300 calories, 14g fat, 100mg sodium, 0g carbs, 0g fiber, 0g sugars, 43g protein = 7 Points)


Why Eat It?  Wild salmon is very high in Omega 3 oils, which are extremely good for your heart.  Omega 3s have also been said to help prevent and improve a slew of illnesses, such as certain types of cancers, asthma, depression and more.  Salmon's also loaded with vitamins and antioxidants.  And wild salmon (caught from rivers & oceans --  we don't mean the fish parties all night) is lower in fat and dangerous contaminants than the farmed type.


HG Tips!  Canned salmon (which is almost always wild) is portion-controlled and contains less fat (3 oz.: ~ 80 calories, 2g fat = 2 Points), yet it's still swimming with some of those healthy Omega 3s. Make ROCKIN' salmon salad by mixing it with fat-free mayo or Hellmann's/Best Foods Dijonnaise.  Or you can throw some into your salad greens with low-cal dressing.  We've heard good things about the ready-to-serve, pouched versions of Salmon Steak by Chicken of the Sea.  Besides being portion-controlled (a whole pouch is one serving), they come in fun flavors like Roasted Garlic, Mandarin Orange, and Honey Barbeque.  And each of these 5.25-ounce filets has only 150 - 200 calories and 3 grams of fat or less (3 - 4 Points)!  We must confess that we haven't tried 'em -- just letting you know they exist.



(1/2 cup, whole: 415 calories, 36g fat, 1mg sodium, 14g carbs, 8g fiber, 3g sugars, 15g protein = 11 Points)


Why Eat 'Em? Talk about a nutritional powerhouse!  Almonds are the most nutritious nuts around.  They have vitamins, potassium, fiber, calcium, disease-battling phytochemicalsyou name it.  They've also been shown to lower cholesterol, regulate blood pressure, lower the risk of chronic illnesses, and even fight off osteoporosis. Impressive!  Looks like they do everything except file papers and give you rides to the airport...


HG Tips!  We're not gonna sugarcoat it, people.  Inhaling almonds by the handful can cause your daily calorie and fat counts to skyrocket.  To get the benefits of almonds while keeping those numbers down, check out Sunkist Almond Accents (1 tbsp: ~40 calories, 3g fat = 1 Point).  Since they're sliced super-thin, a little goes a long way.  And they come seasoned in great flavors like Butter Toffee and Italian Parmesan. Scoop out a serving and top off a salad, some yogurt or fruit.  Or try them in HG's healthy snack mix!  Look for 'em in the produce section.  Can't find 'em?  Just snatch up some slivered almonds or thinly sliced ones and use 'em the same way.


Dark Chocolate

(1.5 oz. serving: 230 calories, 13g fat, 30mg sodium, 26g carbs, 1g fiber, 22g sugars, 3g protein = 5 Points)


Why Eat It?  Chocolate IS good for you.  The rumors are true.  The bittersweet stuff has been known to lower high blood pressure, reduce the risk of clogged arteries and blood clots, and prevent heart disease and other ailments.  So what makes dark chocolate so much better for you than other types?  Higher cocoa content equals more flavonoids (the compounds responsible for all that disease fighting).


HG Tips!  CocoaVia's line of dark chocolate snacks is chock-full of those fabulous flavonoids but not a lot of calories and fat!  Try their 80-calorie, 2-fat-gram Chocolate Almond Snack Bar for a double-nutritional knockout!  And CocoaVia's new line of milk chocolate snacks contains the same levels of health-boosting cocoa as the dark stuff.  So even if you prefer your chocolate light and creamy, you can still get the same health benefits.  This heart-healthy line of chocolate is popping up at stores everywhere.  Another option? Adora Dark Chocolate Calcium Supplements taste more like a snack candy than a supplement.  Each of these calcium-packed chocolate discs has just 30 calories with 2 grams of fat.



January is National Hot Tea Month.  New studies show that tea is GREAT for you and can help you lose weight. So start sipping...


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