Most of the people get flabby when they move from asian countries to America. The main reason is the change of food and lifestyle. Looking at these charts side by side you will get and idea which fits your life better. For growing kids, we need to include cholesterol in their diet because the new cells being formed everyday need it. Women need iron rich food and diabetic prone individuals need to watch the carbohydrates and sugars. These are the main concerns of people now-a-days who became nutrition and health conscious. Here is something for you from my research bank.
Personally, I do not prefer frozen and pre-made food as they contain lots of preservatives which eventually cause health complications. You must be wondering, where in world people get time to prepare fresh and healthy food everyday. Yes, it is hard but not impossible. Eating overnight soaked almonds, sprouts, dry fruits and fresh fruit should not be time consuming I guess. Finally, the choice is yours- healthy or heavy.
You could add more to this list and check the nutrition facts on this website: http://caloriecount.about.com/calories-pancakes-plain-dry-mix-complete-i18290
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| :|? Flip and cook OR eat half-cooked???? Choice is yours |
| Heavy Food choices | Serving | Grade | Calories | Protein | Cholesterol mg | Iron% | What's Bad |
| Pancakes, butte& maple syrup | 2 | B- | 520 | 8.3 | 58 | 0.15 | Not healthy |
| Toast with 5 cheese | 1 | C- | 150 | 5 | 5 | 0.06 | Not healthy |
| Peanut butter-jelly sandwich | 1 | B | 343 | 9.8 | 1 | ~7.5 | High iron |
| Pizza | 1 slice | B | 140 | 7.7 | 9 | 0.03 | Causes constipation |
| Half-cooked omelette | 2 oz | B- | ~60 | 1.4 | 217 | 0.05 | High cholesterol, Sometimes carries pathogens |
| Morning breakfast beef/sausage/veggie | 1 patty | B+ | 81 | 9.8 | 1 | 11 | Harmful preservatives |
| Glazed donut | 1 | C- | 180 | 3 | 17 | 4 | High sugar |
| Waffles Nutri grain whole-wheat | 1 patty | B | 170 | 4 | 0 | 20 | |
| Drinks | |||||||
| Orange Juice Tropicana | 10 oz | B- | 140 | 2 | 0 | 0 | Harmful preservatives |
| Classic Coke | 8 oz | C- | 97 | 0 | 0 | 0 | Deteriorates bones |
| Coffee (Cream n sugar) | 10 oz | C- | 120 | 1 | 20 | 0 | Interferes DNA repair |
| Cold milk (whole) | 1cup | B+ | 150 | 8 | 35 | 35mg | Causes mucus formation |
| Healthy Food choices | Serving | Grade | Calories | Protein | Cholesterol mg | Iron% | What's good |
| Boiled egg | 1whole | B | 53 | 4 | 144 | ~5 | Good for kids |
| Cereal Whole Wheat Hot Natural | 1 cup | A- | 150 | 4.8 | 0 | 8 | High in fiber |
| Lentil Sprouts raw | 1 cup | A- | 82 | 6.9 | 0 | 14 | Fiber and nutrient rich |
| Cream of wheat | 1 cup | A- | 149 | 4.4 | 0 | 66 | Rich in Iron |
| Cornmeal | 4 tbspn | B+ | 250 | 0 | 6 | 10 | Light and healthy |
| Fruits- Apple | 1 med | A | 95 | 0.5 | 0 | 1 | Purifies gut, blood and increases appetite |
| Mixed Dried fruit | 1 oz | A | 70 | 1 | Varies | 4 | Rich in protein and probiotic |
| Protein shake packets | 2 tbspn | A | 110 | 15 | Depends on milk | 35 | Iron & protein rich |
| Drinks | |||||||
| Warm milk | 1cup | B+ | 150 | 8 | 35 | 35mg | Reduced mucus formation |
| Fresh orange juice | 1 glass | A- | 114 | 1.8 | 0 | 0 | Helps iron absorption, increases immunity |
