Sweet  potato 4.1  gram fiber

 Raspberries 8 grams fiber

Blackberries 7.6 fiber

Avocado 10 grams of fibe

 Pear 5.5 grams of fiber

Apples 4.4 grams of fiber

Avocados 15% of your daily potassium

Bananas  9% of the daily value (DV) for potassium

Watermelon  14% of the daily for potassium

Dried Apricots  provides 16% of the DV

Spinach  12% of the DV for potassium

Sweet Potatoes 16% of the DV

Swiss Chard  20% of the DV

Beets  11% of the DV for potassium

 Legumes and Beans 21% of the DV

White Beans  21% of the DV

Lentils  15% of the DV for potassium

Chickpeas  10% of the DV for potassium

Milk  10% of the DV.

Yogurt 11% of the DV

Turkey 48% of the DV almost 24 grams in a 3-ounce serving

White Beans  17 grams

Mushrooms 1.4 grams to 2.8 grams of protein per cup

Milk  10% of the DV.

calorie deficit

Blue Berries 1/2 cup 55 calories

Sweet Potato 145 calories per 100 grams

Tuna  less than 100 calories

Spinach 20 calories

Eggs 70-80 calories per large egg

Mushrooms contain 3.1 grams of protein per 100 grams, with just 22 calories

 Green Peas 81 calories and 5 grams of protein

 cottage cheese 100-gram portion of contains just 98 calorie

Food that Fights the fat

 

The recommended dietary allowance to prevent deficiency for an average sedentary adult is 0.8 grams per kilogram of body weight. For example, a person who weighs 165 pounds, or 75 kilograms, should consume 60 grams of protein per day.

An ideal daily intake of calories varies depending on age, metabolism and levels of physical activity, among other things. Generally, the recommended daily calorie intake is 2,000 calories a day for women and 2,500 for men.

The USDA’s Dietary Guidelines for AmericansTrusted Source suggest the following amounts of fiber:

• Women under 50: 25 to 28 grams per day
• Women 51 and older: 22 grams per day
• Men under 50: 31 to 34 grams per day
• Men 51 and older: 28 grams per day

: Adequate Intakes (AIs) for Potassium* [11]

To help people prevent Alzheimer’s disease and maintain a healthy weight using science. The first food to avoid is potato chips. Chips cause weight gain for two reasons. First chips high in carbs because of the starch and potatoes. Second, they are high in salt. This combination of high carbohydrates and high salt increases the negative impact of fructose. This causes us to gain weight in our midsection, and high fructose levels can also be very damaging to our brains. Wow!

Age	Male	Female	Pregnancy	Lactation
Birth to 6 months	400 mg	400 mg
7–12 months	860 mg	860 mg
1–3 years	2,000 mg	2,000 mg
4–8 years	2,300 mg	2,300 mg
9–13 years	2,500 mg	2,300 mg
14–18 years	3,000 mg	2,300 mg	2,600 mg	2,500 mg
19–50 years	3,400 mg	2,600 mg	2,900 mg	2,800 mg
51+ years	3,400 mg	2,600 mg

To help people prevent Alzheimer’s disease and maintain a healthy weight using science. The first food to avoid is potato chips. Chips cause weight gain for two reasons. First chips high in carbs because of the starch and potatoes. Second, they are high in salt. This combination of high carbohydrates and high salt increases the negative impact of fructose. This causes us to gain weight in our midsection, and high fructose levels can also be very damaging to our brains. Wow!

What is Gulten

Beer. They make this popular drink with wheat. Wheat for some, it can cause inflammation and brain fog. It also increases uric acid, which promotes belly fat. This is where the term ‘beer belly’ originated. Midsection fat is the most dangerous, so we should avoid this drink for our overall health. Finally, it’s wheat bread. This bread is high in sugar and salt. Much like potato chips, they create a detrimental combination. And, similar to beer, the wheat used here can cause inflammation and have other negative impacts on the brain. It may trigger autoimmune disease too.

Question everything we’ve been told about being in a deficit for weight loss. It appears more science is involved than just lowering overall calories. And as a bonus, it may also help extend the quality of our lives.

Lots more helpful information is here, https://newdietslist.com