January 11, 2013
Top 10 Diet Foods for 2013

1. Low-fat cottage cheese or Greek yogurt

Great for: Calcium, lean protien  

How to use it: Paired with fruit (like pineapple), or veggies (like cheerry tomatoes), mixed in dip or blended in a smoothie (with fruit, ice and nut butter- cottage cheese makes an excellent smoothie consistency)


2. Beans

Great for: Fiber, iron, lean protein, folate, magnesium, potassium, vitamin B-6, zinc and copper

How to use it: Mixed in your favorite soup, chili or stew. Or as a salad topper or dip (like hummus)


3. Fish

Great for: Omega-3 fats (salmon, tuna, trout), lean protein

How to use it: Broiled, baked or grilled. Try it alone or topped with salsa or on a salad


4. Leafy green veggies

Great for: fiber, vitamins A, C, K, folate, potassium and they are very low-calorie

How to use it: Paired with hummus, nuts, Greek yogurt or cottage cheese as a snack. Or try on a salad, grilled, steamed or sauteed into your favorite stir-fry. Try some blended in a berry-smoothie


5. Nuts

Great for: Unsaturated fat, omega-3 fats (walnuts), vitamin E

How to use it: As a topper for oats, cereal, salad or Greek yogurt/cottage cheese. Use nut spreads on whole grain toast, crackers or fruit (like apples or bananas)


Aim to add one or more each week and you'll be on your way to a balance diet in 2013! Check in next week for the next 5.  

Written by Erika Brown



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