Dear Readers,
Many times asked by clients what are some super foods that are packed with vitamins and fiber that can keep me full. I have always recommended the proper amounts of carbohydrates, fats, and proteins in the diet. When focusing on carbohydrates I always insist on complete carbohydrates and to eliminate or strongly reduce the amount of simple carbohydrates in the diet. That is anything refined such as sugars and flour. But we have to be realistic with ourselves. The key to staying healthy and losing or maintaining a good weight is making smart choices for you and also trying new food.
The other day I was sitting with one of my friends at around 3pm which is always known as mid day hunger time. Usually their snack would be to grab pretzels. Now we all may think to ourselves that this is a low fat food and with the right portion thats a great snack. Think again you will still be hungry. A snack is usually around 100-200 calories but you want the most in nutrition and especially fiber during this time. My friend wanted something sweet though, so I knew to pick a high fiber fruit and pair it with some raw nuts. This is a perfect snack. The fiber in a mango will surprise you on how full it will make you. The fat and protein in the nuts is a great pairing with the fruit.
If you're limiting your calorie intake, eating concentrated sources of nutrients makes sense. And mangoes deliver. Mangoes are a superior source of beta-carotene. In fact, they are one of the top beta-carotene providers you can eat. Consuming large amounts of this antioxidant has been linked to a reduced risk of some forms of cancers. Mangoes are rich in another carotenoid called lycopene, which is a potent antioxidant. Lycopene works to protect cells and suppress tumor growth.
Just one mango provides almost an entire day's worth of vitamin C. Unlike many other fruits, mangoes contribute several B vitamins and the minerals calcium and magnesium.
When you go to the grocery store here are a few tips in finding the perfect mangoes. I will only get mine from Whole Foods because I know they are fresh and of perfect quality. Trust me I have gone to other supermarkets and the quality of the mango was horrible and I had to through it away. To find the perfect mango make sure the skin has the colors of of yellow, green, and red. When you lightly push into the mango it should be semi-soft. If you find to many black spots on the mango pass this one up.
There are several ways to prepare a mango. You can peel the flesh like a peach and eat it that way. Some stores actually have mango gadgets that help you prepare the mango. The most common way is to cut the cheeks of the mango lay is down on a cutting board. Cut the flesh in a crosshatch pattern, being careful not to cut through the skin. Then pick up the mango half and bend it backwards, so the cubes will pop up. Cut exposed cubes off of the skin.
So next time you are looking to prepare a fruity and satisfying mid day snack think about having a mango.
Nutritional Values
Mango
Serving Size: 1/2 cup
Calories: 54
Fat: 0 g
Saturated Fat: <1 g
Cholesterol: 0 mg
Carbohydrate: 14 g
Protein: <1 g
Dietary Fiber: 2 g
Sodium: 2 mg
Vitamin A: 631 IU
Niacin: <1 mg
Riboflavin: <1 mg
Thiamin: <1 mg
Vitamin B6: <1 mg
Vitamin C: 23 mg
Calcium: 8 mg
Magnesium: 7 mg
Potassium: 129 mg
Carotenoids: 381 mcg
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