Please read and enjoy :)
Food Ideas for under 100 Cals!
* 8 oz latte with skim milk, 89 calories. * 1/4 of a bagel with 2 tsp jelly or honey, 95 calories. * 8 oz chai tea with a splash of skim milk, 90 cal. * 1/2 of a toasted English muffin with 1/4 cup sliced banana, 99 calories. * 8 oz steamed milk with cinnamon, 95 calories. * 2 Graham crackers and 1/2 cup strawberries, 82 calories. * 1 orange with a slice of low-fat mozzarella cheese, 99 calories. * 1 mini blueberry muffin and 1/4 cup low-fat yogurt, 95 calories. * 2 mini rice cakes with 2 tsp. peanut butter, 79 calories. * 1/4 cup low-fat cottage cheese with 1 tsp raisins, 85 calories. * 1/2 of a sports nutrition bar, 90 calories. * 3 Hershey's kisses, 78 calories. * 10 baked tortilla chips with 1/4 cup salsa, 95 calories. * 1/2 of an apple with 1 tsp peanut butter, 95 calories. * 1/2 of a bag of roasted nuts, 85 calories. * 25 thin pretzel sticks and 1 cup tomato juice, 89 calories. * 1 ½ oz of lean roast beef, 90 calories. * 1/2 of a small avocado, 80 calories. * 1 string cheese with 2 wheat thins, 97 calories. * 8 baby carrots and 1 tbsp. hummus, 80 calories. * 1/2 cup non-fat yogurt with a Graham cracker, 80 calories. * 10 dried apricot halves, 83 calories. * 1/2 of an English muffin with 1 tsp butter or margarine, 99 calories. * 1 apple or pear, 82 calories. * 1 sliced hard boiled egg on a rye crisp cracker, 99 calories. * 1 slice of turkey or ham luncheon meat on a rye crisp cracker, 99 calories. * 8 oz skim milk, 89 calories. * 3/4 cup dry, ready to eat cereal with 1 tsp. raisins, 95 calories. * 12 raw almonds, 80 calories. * 5 1/2 oz V8 juice with 1 slice American single fat free cheese, 60 calories. * 1/3 cup low-fat frozen yogurt, 75 calories. * two 4 oz Jell-0 sugar free low-cal snacks, 20 calories. * 1/2 cup low-fat cottage cheese, 80 calories. * 3/4 cup unsweetened applesauce, 80 calories. * 1 cup steamed skim milk, 80 calories. * 2 large Graham crackers with 1 tsp of peanut butter, 91 calories. * 4 oz ready to eat pudding made with skim milk, 99 calories. * 2 cups plain popcorn sprinkled with 2 tbsp parmesan cheese, 99 calories. * 1/3 cup ready to eat cereal with 1/2 cup skim milk, 90 calories. * 1/2 of a pita bread, 1/4 cup tuna (water-packed) and 1 tsp low-fat mayo, 95 calories. * 5 mini vanilla wafers and 4 oz sugar free pudding, 99 calories. * 1/4 cup chocolate sorbet and 1/2 cup strawberries, 81 calories. * 1 1/2 cups, light microwave popcorn, 50 calories. * 3 gingersnaps and 1/4 plain non-fat yogurt, 99 calories. * 1 low sugar frozen fruit ice pop, 40 calories. * 1 rice cake and 1/4 cup low-fat cottage cheese, 89 calories. * 1 pudding pop, 80 calories. * 1/2 slice of raisin toast with 1/4 cup ricotta cheese, 90 calories. * 3 large Graham crackers, 90 calories. * 6 oz frozen orange juice eaten as sorbet, 90 calories. * 1 small boiled potato topped with salsa, 83 calories. * 1 slice pumpernickel bread with 1 tbs fat-free cream cheese, 95 calories. * 2 cups air-popped popcorn, 60 calories * For flavour, add 1 tbs Parmesan cheese, 23 calories. * ½ apple with caramel dip, 80 calories * 27 frozen grapes, 97 calories. * ½ 1.6 oz box of Junior Mints, 90 calories. * 10 dried apricots, halves, 83 calories. * 2 slices of low-fat cheese, 60 calories. * 1 dill pickle spear, 4 calories. * ½ cup frozen carrots with 1 tbs brown sugar, 65 calories. * Hummus and a small pita, 99 calories. * 1 bowl of instant oatmeal, 99 calories. * 1 sliced bell pepper with 2 tbs fat-free ranch dressing, 70 calories. * 1 oz of fat-free pretzels, 99 calories. * 1 cup strawberries, topped with Cool Whip, 58 calories. * 1 rice cake, 35 calories. * 1 cup minestrone sup, 85 calories. * 10 mini marshmallows, 25 calories. * 1 slice raisin bread spread with 2 tsp light cream cheese, 85 calories. * 1 frozen fruit bar, 70 calories. * 1 non-fat blueberry yogurt, 50 calories. * 10 cucumber slices topped with triangles of ½ oz mozzarella cheese, 48 calories.
What do vitamins really do?
Water
Soluble Vitamins - B's and C
B1 Thiamin
Deficiency:
Beriberi
Functions : In energy reactions as part
of the coenzyme TPP (thiamin pyrophosphate);
also is essential for normal nerve function
Food Sources: Pork, whole
grains, enriched breads and cereals, nuts and legumes
B2 Riboflavin
Deficiency:
Ariboflavinosis
Functions : In energy reactions
in the TCA cycle as coenzymes FMN (flavin
mononucleotide and FAD (flavin adenine dinucleotide)
Food Sources: Milk, yogurt,
meat, whole grains, enriched breads and cereals
B3 Niacin
Exists in many forms - nicotinamide, nicotinic acid, niacinamide.
The amino acid tryptophan can be converted
to niacin at a ratio of
60 mg tryptophan = 1 NE.
Deficiency:
Pellagra
Functions : In energy reactions as part
of coenzymes NAD (nicotinamide adenine
dinucleotide) and NADP (NAD phosphate).
Food Sources: Meat, fish, poultry,
peanuts, whole grains, enriched breads and cereals
Biotin
Deficiency:
Rare
Functions : In
energy reactions as a coenzyme transporting CO2 also in glycogen
and
fatty acid synthesis and amino acid metabolism
Food Sources: Found in all food
groups. No RDA has been established.
Pantothenic Acid (sometimes unofficially called B5*
in lay publications)
Deficiency:
Rare
Functions :
In energy reactions as part of coenzyme A (CoA)
Food Sources: Found in all
food groups
B6 Pyridoxine
Exists in two other forms as well: pyridoxal and pyridoxamine
Deficiency:
Pyridoxine Deficiency uncommon
Functions : In two coenzymes - PLP
(pyridoxal phosphate) and PMP (pyridoxamine
phosphate), primarily related to amino acid metabolism and some
fatty acid metabolism
Food Sources: Meat, fish,
poultry, green leafy vegetables, potato, and banana
Toxicity:
Seen when supplements are taken in large doses over several months.
Causes irreversible neurological damage
Folic Acid also called folate and folacin
The hot vitamin of the 90's, helps prevent some birth defects
and heart disease
Deficiency:
Macrocytic or
Megaloblastic Anemia; during early pregnancy may cause
neural tube defects
Functions : In coenzymes
THF (tetrahydrofolate) and DHF (dihydrofolate), essential
for DNA synthesis, therefore essential for all cells
Food Sources: Green leafy
vegetables, legumes, nuts, and oranges/juice, to be
added to enriched breads and cereals
B12 Cobalamin
Deficiency:
Megaloblastic or
Pernicious Anemia (typically occurs when intrinsic factor
or HCl are inadequate) seen more often in the elderly
Functions : Red blood cell
synthesis, maintains myelin sheath around nerves,
functions in two coenzymes - methylcobalamin and deoxyadenocobalamin
Food Sources: Found in all
animal products
C
Ascorbic Acid
Deficiency:
Scurvy
Functions : Antioxidant, promotes
collagen synthesis, enhances iron absorption,
promotes good immune function
Food Sources: Citrus fruits and
juices, dark green vegetables, cabbage, tomatoes,
strawberries - the fruit and vegetable groups
Fat Soluble
Vitamins
A Retinol
also
exists as retinal, retinoic
acid, and precursor beta-carotene
Deficiency: Hypovitaminosis
A
Functions : Essential for night vision,
cornea maintenance, epithelial tissue
development, mucus membranes, immunity, and reproduction
Food Sources: Fortified milk, egg yolk, liver, dark
green vegetables, orange fruits
and vegetables
D Cholecalciferol
Deficiency: Rickets
in children, osteomalacia in adults
Functions : Calcium absorption,
bone and teeth mineralization
Sources:
Sunlight (converts cholesterol to vitamin D3) fortified
milk and milk
products, egg yolk, liver, fish oils ( fish oils taken as a supplement
may
produce toxicity - do not exceed recommended dose or length
of time taken.
E Tocopherols
especially alpha tocopherol
Deficiency: Rare, may occur in
premature infants
Functions : Antioxidant,
protects: red blood cell membranes, PUFA's and vitamin A
Food Sources: Plant oils,
wheat germ, egg yolk, liver, green leafy vegetable,
seeds, and nuts
K Phyloquinine
also
menaquinone, napthoquinone, and
menadione
Deficiency: Vitamin K deficiency
Functions : Formation of blood
clotting proteins
Food Sources: Liver, leafy green vegetables, intestinal
bacteria production
Thinspo
  
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