Weight loss guidelines

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When you hit a weight loss plateau

How night eating correlates to weight gain

Diet and Nutrition

Dry beans: A Great source of nutrition

Nutrition Basics

Portion Size and Energy Density

The Risks of Inactivity

The Costs of Inactivity

The Protocols of a Successful workout

The Benefits of Exercises

You and Your Body

Exercise Specific Nutrition Needs

10 Energy Boosters

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Dry Beans: A Great Source of Nutrition

 

Beans are an excellent source of complex carbohydrates, which are used for energy. They are also a source of protein, which is needed for growth and the repair of tissues. Beans are a healthy and versatile way to meet nutritional guidelines. They are:

 

· High in complex carbohydrates

· High in protein

· High in dietary fiber

· High in foliate

· Low in fat, especially saturated types

· Cholesterol-free

· Low in sodium

 

Below are the nutrient profiles for a variety of cooked dry beans:

 

 

Per Cup Cooked           Red Kidney           Blackeyes           Garbanzo          Large Lima           Baby Lima

 

Calories                       218                       200                     270                   218                      230

 

Carbohydrates              38g                       36g                     46g                   40g                      42g

 

Protein                         16g                       14g                    14g                    14g                      14g

 

Dietary Fiber                 8g                         12g                    6g                      12g                      12g

 

Folate                          130mcg                  358mcg             282mcg              156mcg                274mcg

 

Calcium                        78mg                     42mg                 80mg                 32mg                    52mg

Iron                               4mg                       4mg                  4mg                   4mg                      4mg

 

Fat                               1g                           1g                    4g                      1g                         1g

 

% calories from fat         0.02                        0.1                   0.28                    0.06                      0.06

 

Sodium                         8mg                        6mg                 10mg                   4mg                      6mg

 

Source: The California Dry Bean Board