Nutritional Content

FOOD DESCRIPTION NUTRITIONAL CONTENT
Avocado A rich, delicious fruit with a creamy texture and unique flavor. Avocados are grown in California and Florida. Unripe avocados will ripen if placed in a paper bag at room temperature. Contains Vitamins A, C, E, B6, as well as Potassium, Folate, Protein, Iron, and Magnesium.
Bagel/Bread A round yeast roll with a unique chewy texture. The texture results from boiling the dough before it is baked. Bagels are available in a wide variety of flavors. High in fiber if whole-grain. Contains Vitamins A and a range of B complex, as well as Protein and Carbohydrates.
Banana One of Nature's best-packaged foods, bananas are also rich in nutrients. Fully ripe ones are bright yellow with small brown speckles and no trace of green. Contains Vitamins C, B6, Potassium and Folate.
Beef steak, T-bone One of three cuts of steak which are taken from the short loin of beef, the others being the porterhouse and the club steaks. Beef is very high in protein. Contains Vitamin B12, nutrients, Protein, Iron and Zinc.
Beets A vegetable with a rich, ruby red color, valued for its root and for the greens. Low in calories. Contains Vitamin C and Folate.
Blueberries Small sweet berries with a bluish skin. Ripe berries have a whitish powder on the skin. Used in many kids of recipes, from baked goods to jellies and jams. Good source of fiber. Contains Vitamin C and Iron.
Broccoli A beautiful color and palate-pleasing crispness make broccoli a popular vegetable for cooking and for serving raw in salad presentations. It is also highly nutritious when served raw or lightly cooked. Low in calories, high in fiber. Contains Vitamins A and C, Folate, Protein, Calcium and Iron.
Carrot A root vegetable with a deep orange color. If purchased with greens attached, remove them as soon as possible as they leach nutrients from the vegetable. Good source of fiber. Contains Vitamins Beta Carotene (A) and Potassium.
Cauliflower A cruciferous vegetable related to cabbage and broccoli, cauliflower is most commonly white in color but can also be green or even purple. High in fiber. Contains Vitamins C, Potassium and Folate.
Celery A versatile vegetable that grows in bunches of either a pale green or nearly white color. The stalks, leaves and seeds are all useful in cookery. High in Fiber. Contains Potassium.
Cheddar Cheese A popular semi-firm cheese with a smooth texture and a flavor ranging from mild to very sharp. The color ranges from white to very deep orange. Cheddars are produced in several countries, including the United States. Contains Vitamin B12, Calcium, Protein, Saturated Fats and Sodium.
Cottage Cheese &This mild and creamy cheese is a fresh unripened cheese made from whole, part-skim or skim cow's milk, rich with chunky curds of varying sizes that are identified on the product label. Contains Vitamin B12, Calcium and Protein.
Cherry These succulent fruits are divided into two categories: sweet cherries and sour cherries. Sweet cherries have a heart shape and come in many varieties. Sour cherries are smaller and rounder and are too tart be eaten raw. Contains Vitamin C and Pectin.
Chicken Domesticated fowl weighing anywhere from 2-1/2 to 6 pounds. Low in fat. Contains Multiple Complex Vitamins and Proteins.
Chickpea Pale, golden peas with a round irregular shape. When cooked they have a mild nutty flavor.  
Clementine Similar to very small tangerines, clementines have a sweet flavor that makes them a favorite among citrus lovers. Contains Vitamins A and C, Pectin, Thiamine, Riboflavin and Potassium.
Corn A versatile vegetable, ranging in color from yellow to white. There are many varieties and it is the foundation to many popular by-products such as cornmeal, cornstarch, corn oil, corn whiskey, polenta, hominy, grits, popcorn and laundry starch. High in Fiber. Contains Vitamin A, Potassium, Folate, Thiamine and Iron.
Cucumber A slim straight vegetable with a green skin, either smooth or bumpy, and a mild flavor. High in Fiber. Contains Vitamin C and Folate.
Egg The most common egg used today is from the hen but other eggs are available from quail, duck and geese. Contains Vitamin B12, Protein and many nutrients.
Eggplant There are many varieties of this fruit but the most popular in the United States is a large, pear-shaped variety with purple skin and pale whitish green flesh. It becomes more bitter with age and is often salted and rinsed before cooking. Low in calories. Meaty texture and flavour. Contains minimal nutrients, but a lot of fibre.
Garlic &Garlic is a single bulb from the allium family made up of sections called cloves. Each clove is covered by a papery skin. Raw garlic can have a strong flavor, however cooking the garlic can mellow the flavor even to the point of tasting sweet. &Adds taste to food. May lower blood pressure. Contains antiviral and antibacterial agents.
Grape Smooth-skinned, juicy berries grown throughout the world in many varieties. They come in all colors and flavors and can be seeded or seedless. &Contains Vitamin C, Pectin, Potassium and Iron.
Grapefruit A tropical citrus fruit with either white or pink flesh with a tart flavor. High in Fiber, low in calories. Contains Vitamin C, Potassium, Folate, Calcium and Iron.
Honey This popular thick sweet liquid is produced by bees from flower nectar. The color and flavor of the honey is determined by the type of flower the nectar is gathered from. Usually the darker the color the stronger the flavor. Adds sweet taste to food and provides a source of quick energy.
Hummus A Middle Eastern specialty, hummus is made from ground garbanzo beans and flavored with sesame seeds and lemon juice. Low in fat. Contains Multiple Complex Vitamins and Proteins.
Kiwi A small egg-shaped fruit with a brown fuzzy skin that is grown in California and New Zealand. It has bright green flesh dotted with tiny edible black seeds. The flavor is sweet-tart. High in fiber. Contains Vitamin C and Potassium.
Lamb Meat from a sheep that is less than 1 year old. The most popular cuts of lamb are loin, leg, shank, breast, square-cut shoulder and rib (also call rack). Lamb fat does not have a pleasant flavor and should be trimmed away before cooking. Contains complex vitamins, Protein, Phosphrous, Calcium and Iron.
Lemon A bright yellow oval citrus fruit that can have either thick or thin skin and will range in size from two to four inches. A fresh ripe lemon will be very fragrant. Contains Vitamins A and C, Potassium and Pectin.
Lettuce Romaine, Watercress, Looseleaf, Iceberg, Argula, to name a few. Low in calories, high in Fiber. Contains Vitamin C, Potassium, Folate, Iron and Calcium.
Mango There are many varieties of this fruit but all have a large seed that the flesh must be carved away from. Ripe mangoes will have a yellow color that is mottled with red. The flesh is very juicy and a bright golden orange color. Low in calories, high in fiber. Contains Vitamins A, C and E, as well as Potassium, Niacin and Iron.
Margarine This hydrogenated vegetable oil product is a popular substitute for butter. It is less expensive than butter and is cholesterol-free. It is colored and fortified with vitamins to simulate butter. Contains Vitamins A and D, Polyunsaturated oils containing essential fatty acids.
Melon - Canteloupe A melon with pale skin that is textured with a net-like surface and has juicy sweet orange flesh. Low in calories. Contains Vitamins A and C, Potassium and Pectin.
Melon - Honeydew A slightly oval melon with a smooth pale yellow rind and flesh that is pale green in color. The flavor is mild and juicy. Contains Vitamins A and C, Potassium and Pectin.
Milk Milk is made up of two components: fat and Casein. It can be found in a variety of forms including: Homogenized, 2%, 1% and skim. Contains Vitamins A and D, Riboflavins, Phosphorus, and Magnesium. Best source of calcium on earth.
Molasses The dark brown syrup that is a by-product of sugar cane refining. It comes in three varieties: light, dark and blackstrap. The lightest is the sweetest. Contains Iron
Mushroom ThContains Minerals and Glutamic Acid.
Nectarine A smooth-skinned fruit similar to the peach with golden yellow and red skin and juicy sweet flesh. Contains Vitamins A and C, Potassium and Pectin.
Olive Oil Pressed from tree-ripened olives, this oil is perfect in salads and for cooking. There are many varieties; all are graded. Extra virgin is from the first pressing of the olives and is the most expensive. Virgin olive oil has a higher acidity level. Contains Fatty acids for hormone production and absorption of Vitamins A, D, E and K.
Oats/Oatmeal The whole grain that has been cleaned, toasted, hulled and cleaned again. They contain most of the original nutrients and when cooked have a chewy texture and sweet oat flavor. Great source of fiber. Contains Complex Carbohydrates.
Onion A member of the lily family, the onion is a popular seasoning in cuisines all over the world. There are many varieties all having a juicy flesh covered by light papery skins. Contains Vitamin C. Low nutrient content.
Orange A small round orange fruit grown on a lush evergreen tree that may contain seeds or be seedless. There are many varieties that can be divided into three major groups: sweet, loose-skinned and bitter. Contains Vitamin C, Beta Carotene, Folate, Thiamine and Potassium.
Orange Mandarin A variety of orange that has a loose skin and is very easy to peel. It ranges in size, color and flavor. Contains Vitamin C, Beta Carotene, Folate, Thiamine and Potassium.
Pasta This term is used to describe a large variety of noodles made from different flours and a liquid, usually water or milk. There are countless numbers of different shapes, sizes and colors of pasta. Almost every culture has its own pasta specialty. Excellent source of starches. Low in fat and sodium. Contains Vitamins Multiple B, Protein, Iron and other minerals.
Peach A sweet juicy fruit with a velvety skin. The color ranges from yellow to pale beige and is usually flushed with red or pink. The flesh can be yellow, pinkish or white in color. High in fiber. Contains Vitamin A and Potassium.
Pepper, Yellow Banana This sweet pepper is shaped like a banana and has a yellow color when young. Often pickled in vinegar but sometimes available fresh. Low calories. Contains Vitamin A and C.
Pork Chop &This small cut of meat is taken from the rib section and can contain part of the bone or not. The most expensive chops are cut from the center. These are very versatile and popular cuts of meat. Contains Vitamins Multiple B and Protein.
Potato A native of South America, this popular vegetable is grown around the world in hundreds of varieties. It is one of the most versatile vegetables and can be prepared and seasoned in almost any way. Contains Vitamins C and B6, Potassium and Minerals.
Raspberry An intensely flavored berry that can be red, golden or black, depending on the variety. Contains Vitamin C, Potassium, Folate and Iron.
Rice, Brown The entire rice grain that has had only the outer inedible husk removed. It is high in nutrients and fiber with a nutty flavor and chewy texture. Gluten free. Contains Vitamins Multiple B.
Salmon There are many varieties of salmon from the Northern Pacific and only one variety from the Atlantic. Unless the fish is labeled wild it is most likely farm raised. The oily flesh varies in shades of pinkish-orange and usually has a light texture. Contains Vitamin A, Omega-3 fatty acids, Protein, Iron and Minerals.
Salsa A Mexican or Southwestern sauce made from a large variety of ingredients, cooked or uncooked. Most often it includes tomatoes, peppers and onions. It can be mildly spicy, sweet or extremely hot. Add spice and flavour to food. Contains benefits of vegetables used in preparation.
Sherbet This frozen dessert is made sweetened fruit juice, pulverized fruit and a sugar syrup. Sometimes, especially in the United States, a little milk or cream is added. Contains vitamins from the fruit used to make it, calcium and protein. High in fat and sugar.
Spinach A salad green and vegetable with dark green leaves which may be curled or smooth depending on the variety. Remove any large ribs which may be tough. The flavor is slightly bitter. Contains Vitamins A and C, Potassium and Folate.
Strawberries A conical shaped red berry with a flavor that ranges from tart to sweet. The flavor is generally better with the smaller sized varieties. Wash the fruit very quickly right before eating or the water will get into the fruit and disturb the flavor. High in fiber. Contains Vitamin C, Potassium and Folate.
Tangerine A member of the mandarin-orange family, the tangerine is a small, slightly flat citrus fruit. The loose fitting skin is thick which makes it very easy to peel. The flavor can be sweet or tart depending on the variety, but all are juicy. Contains Vitamin C, Beta Carotene, Potassium and Pectin.
Tomato A member of the nightshade family, the tomato is one of the most popular vegetables in the world. There are many varieties available as well as tomato by-products such as juice, paste, puree and sauces. Contains Vitamins A and C, Potassium, Folate and Lycopene.
Tuna Many species of tuna are found throughout the world with the most popular species being albacore, bluefin, yellowfin and bonito. All have a firm and flaky flesh that has a distinctive rich flavor. It is the most popular canned fish. Contains Vitamin A, Omega-3 fatty acids, Protein, Iron and Minerals.
Turkey This native American bird has been domesticated and is now available in the markets year-round instead of just around the holiday season. It is an inexpensive meat, low in calories and can be prepared in many ways. Low in fat. Contains Multiple Complex Vitamins and Proteins. Also contains triptophan, which may induce a sleepy feeling.
Veal A term used to describe meat from a baby calf that has not been fed any grains or grasses. True milk-fed veal comes from calves that are younger than 12 weeks old. The main cuts of veal are the breast, leg, loin, shank and rib. Contains Multiple Complex Vitamins and Proteins.
Watermelon A large fruit with many varieties, all having a watery texture and mild flavor. The most popular type has an elongated oval shape with a rind that is striped in two tones of green with flesh that is a bright cherry-pink. Contains Vitamin C, Potassium and Folate.
Yogurt A dairy product made by keeping milk at a temperature of 110 for several hours so that lactic acid-producing bacteria will cause the milk to coagulate. It has a thick creamy texture and tangy, astringent taste. It is easier to digest than milk. Contains Vitamins A and C, Calcium, Phosphrous and Zinc.
Water Human body is about 70% water. Contains no calories or nutrients, yet humans can only go a few days without it. Water is needed by the body to carry out basic functions and chemical processes. Water is Pura Vida!

man playing soccer healthy eating woman rock climbing
Great bodies are made in the kitchen, not only in the gym