Flat Belly Foods You Should Eat
These foods are more than weight loss aids — they can help you meet your health goals. And rest assured, they're not "processed," even if they do come in packages. Happy shopping!
Symbols of Health
None of the foods contains trans fat; artificial colors, flavors, or sweeteners; or preservatives. But that's not the only reason they made the cut. These eight symbols signify the health benefits of the 38 flat belly foods.
Flat belly: 200 calories or less per serving, or a good source of either MUFAs (in oils, nuts, seeds, olives, avocado, dark chocolate) or whole grains
Heart healthy: 3g or less of saturated fat and less than 20 percent of the DV for cholesterol per serving
Immune-boosting: Good source of probiotics, the healthy bacteria that support immunity, or at least 20 percent of the DV for vitamins A or C or zinc
Anti-aging: Rich source of antioxidants, natural compounds that protect cells from aging
Energy-boosting: At least 5g of fiber per serving to help control blood sugar and insulin levels, keeping you fueled
Organic: USDA-certified organic; produced without synthetic pesticides, fertilizers, or animal products; free from growth hormones and antibiotics
Brain-boosting: Good source of omega-3 fatty acids, known to preserve cognitive function
Bone-building: At least 20 percent of the DV for calcium.
Flat belly foods
1. Side dish
Kashi Seven Whole Grain Pilaf and Original 7 Grain Seven includes oats, long-grain brown rice, and barley in a ready-to-eat pouch (whole grains are linked to a reduced risk of type 2 diabetes, heart disease, and obesity). Just microwave and dress with a squeeze of fresh lemon juice, a drizzle of olive oil, and chopped scallions for a delicious side dish. One cup provides 250 calories with nearly 30 percent of your daily fiber needs, 8g of protein, and 10 percent of the DV for iron. (FLAT BELLY, IMMUNE-BOOSTING, ANTI-AGING, ENERGY-BOOSTING)
2. Cereal
Amy's Organic Bowls Steel Cut Oats Hot Cereal: Retains more flavor than rolled or instant oats but typically take more than 30 minutes to cook. This bowl is ready in five from the microwave; 220 calories, 5g of fiber (20 percent DV), and 6g of protein per single-serving bowl. (FLAT BELLY, IMMUNE-BOOSTING, ANTI-AGING, ENERGY-BOOSTING, ORGANIC)
3. Pasta
DeBoles Organic Ancient Grain Penne: Made from a blend of organic whole grain durum flour, amaranth, spelt, and quinoa. Two ounces dry (which makes about 1/2 cup cooked) provides 5g of fiber (20 percent DV) and 7g of protein to help control blood sugar levels, regulate energy, and stave off hunger. (FLAT BELLY, IMMUNE-BOOSTING, ANTI-AGING, ENERGY-BOOSTING, ORGANIC)
4. Tomato sauce
Lucini Organic Tuscan Harvest Plum Tomatoes: With just two ingredients (organic heirloom plum tomatoes and organic basil) it's an excellent alternative to pasta sauces made with high fructose corn syrup, which has been linked to higher levels of compounds that could contribute to an increased risk of diabetes. A half cup provides just 19 calories with 3g of fiber and 14 to 15 percent of the DV for vitamins A and C. (FLAT BELLY, HEART HEALTHY, ANTI-AGING, ORGANIC)
5. Veggie snack
Just Tomatoes, Etc.! Organic Just Veggies: Dried bits of carrots, corn, peas, bell peppers, and tomatoes with no added ingredients, yet so tasty you'll think they added a flavor booster. A great way to fit in veggies when on the go. A generous 1-ounce portion (one-quarter of the tub) provides just 100 calories along with 60 percent of the DV for immune-boosting vitamin A and 45 percent for vitamin C. (FLAT BELLY, HEART HEALTHY, IMMUNE-BOOSTING, ANTI-AGING, ORGANIC)
6. Veggie juice
Hollywood Organic Carrot Juice: This single-serving, 11.2-ounce drink box (the first I've seen for carrot juice) finally makes it easy to drink your veggies. For just 100 calories with no added sugar, you get 270 percent of the DV for vitamin A, a key immune-boosting nutrient that helps fight off germs and viruses. Another bonus: Unlike other veggie juices, there's no added sodium. (FLAT BELLY, HEART HEALTHY, IMMUNE-BOOSTING, ANTI-AGING, ORGANIC)
7. Smoothie
Naked Juice Probiotic Tropical Mango Juice Smoothie: A 100 percent all-natural probiotic juice drink, made from a blend of five luscious fruits. Research suggests consuming healthy probiotic bacteria leads to a boost in immunity as well as better digestive health. One 180-calorie bottle provides a full day's worth of vitamin C and 60 percent of the DV for vitamin A, and counts as two servings of fruit. (FLAT BELLY, HEART HEALTHY, IMMUNE-BOOSTING, ANTI-AGING)
8. Dried fruit
The Raw Choice Wild Organic Sundried Mulberries: You won't believe the only ingredient in this bag is dried mulberries; the unique flavor, meaty texture, and natural sweetness will hook you on the first bite. Compared with raisins, 1/3 cup provides 43 fewer calories (130), 3g more fiber, 190 percent more of the DV for vitamin C, 22 percent more for iron, and a bonus 3g of protein. (FLAT BELLY, HEART HEALTHY, IMMUNE-BOOSTING, ANTI-AGING, ENERGY-BOOSTING, ORGANIC)
9. Precooked chicken
FreeBird Seasoned Grilled Chicken Breast Strips: Antibiotic-free, all-natural, heat-and-eat chicken strips, perfect for quick salads, wraps, and burritos; 120 calories, 2g of fat, 0.5g of saturated fat, just 180 mg of sodium, and 21g of protein per three-ounce serving. (FLAT BELLY, HEART HEALTHY)
10. Cheese
Kraft LiveActive Mozzarella Cheese Sticks: A probiotic choice for cheese lovers and a perfect pack-and-go snack. For just 80 calories you get 8g of protein (about 10 percent of what you need daily) along with 20 percent of your daily calcium needs. (FLAT BELLY, HEART HEALTHY, IMMUNE-BOOSTING, BONE-BUILDING)
11. Milk alternative
Blue Diamond Almond Breeze Vanilla Non-Dairy Beverage: The unflavored version of this "milk," made from real almonds, contains 25 percent fewer calories than most soy milks. The vanilla provides only 90 per cup, while the unsweetened chocolate or vanilla varieties provide just 40 to 45 calories and 0g of sugar with no artificial sweeteners. Perfect by itself or in cereal, oatmeal, smoothies, or puddings. All of the flavors provide 20 percent of a day's calcium, 25 percent of vitamin D, and 50 percent of vitamin E. (FLAT BELLY, HEART HEALTHY, ANTI-AGING, BONE-BUILDING)
12. Lunchmeat
Boar's Head All Natural French Country Style Turkey Breast: Naturally seasoned with garlic, lemon zest, and in an unexpected twist, lavender (rather than artificial flavors) with just 90 calories, 1.5g of fat, and 18g of filling protein per three-ounce serving. (FLAT BELLY, HEART HEALTHY)
13. Yogurt
Siggi's Icelandic Style Skyr Strained Non-Fat Yogurt: It's rich in immune-boosting probiotic bacteria, and this decadently thick yogurt provides a whopping 16 to 17g of protein per six-ounce container (three times that of regular yogurt) with just 100 to 120 calories in plain or dessertlike Pear and Mint, Orange & Ginger, and Pomegranate & Passion Fruit. (FLAT BELLY, HEART HEALTHY, IMMUNE-BOOSTING, BONE-BUILDING)
14. Sausage
Applegate Farms Chicken & Sage Sunday Sausage Made with fresh herbs, antibiotic free, and only 90 calories, with 1.5g of saturated fat, 45 mg of cholesterol, and 10g of lean protein. (FLAT BELLY, HEART HEALTHY)
15. Sweet snack
Glenny's Brown Rice Marshmallow Treats: The crispy texture and sweet flavor of the homemade kind but made with organic whole grain rice instead of a processed kids' cereal. And it contains no gelatin, which is traditionally derived from meat by-products, including bones and hides; 100 calories and just 2.5g of fat and 7g of sugar per bar. (FLAT BELLY, HEART HEALTHY)
16. Potato chips
Corazonas Heart-Healthy Potato Chips, Slightly Salted: Forty percent less fat than regular potato chips and infused with natural plant sterols proven to lower "bad" LDL cholesterol. They're thick, crunchy, and satisfying. The trick is sticking to one serving: one-sixth of a bag (portion it out into a small bowl and put the rest away), which provides 130 calories, 6g of fat, and 0.5g of saturated fat, with a bonus 2g of fiber. (FLAT BELLY, HEART HEALTHY, ANTI-AGING)
17. Cookies
World of Grains Blueberry Snacks: You won't feel guilty satisfying your sweet tooth with these leaf-shaped wild blueberry treats, made from eight different whole grains and containing whole real blueberries. For just 140 calories, they provide 12 percent of a day's fiber needs. There are four individually portioned packets per box, so you won't be tempted to eat the entire package in one sitting. They're not labeled as cookies, but they're just as delicious, like a fresh, crunchy blueberry muffin — yum! (FLAT BELLY, HEART HEALTHY, ANTI-AGING)
18. Baked chips
Garden of Eatin' Baked Blue Corn Tortilla Chips: Three grams of fat per ounce (50 percent less than fried chips), made from organic blue corn, which is a whole grain, and organic flaxseed (bonus: 300 mg of omega-3 fatty acids per serving), with no hydrogenated oils or preservatives. Enjoy with chunky salsa or MUFA-rich guacamole. A serving of these chips has 120 calories per serving, with a bonus 3g each of fiber and protein. (FLAT BELLY, HEART HEALTHY, ANTI-AGING, ORGANIC, BRAIN-BOOSTING)
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