Yummy ways to eat your fiber

Berries

You probably know that fiber is the magic bullet of weight loss. It keeps you satisfied throughout the day.  Raspberries are the fiber queens with 8 grams per cup. Blackberries come in a close second with 7.4 grams, and blueberries have 3.5 grams

Produce that is worth buying organic

• Apples
• Pears
• Nectarines
• Peaches
• Strawberries
• Raspberries
• Cherries
• Bell Peppers
• Celery
• Potatoes
• Spinach

Start the Morning right with Breakfast

Morning menus are loaded with possibilities for energy foods, beginning with low-calorie eggs.  Try an omelet, which is rich in protein, iron, magnesium, potassium and calcium. Add whole-wheat toast and an orange or slice of melon for more minerals, fiber, complex carbohydrates and vitamin C. Other healthy foods include low-fat yogurt, oatmeal and enriched wheat-bran cereals with nuts and raisins. These offer calcium, iron, protein, fiber and other energizing nutrients. If you want less sugar, substitute blueberries for the raisins.

Lunch ideas

Hard boiled eggs make for another very convenient source of protein that will transport well to school and go down easily for most kids. Hard boiled eggs can also be sent along with a dill dip and fresh, chopped vegetables . My daughter's favorite is deviled eggs or a egg salad sandwich.

Energizing Foods

Start your day off right and add these foods to your breakfast.

Here are a just a few of the energizing foods that will do your body good. As long as you don't eat them in excess, these foods will make you feel lighter -- and more inspired to move around.

• Blueberries                                        Tea                                       Peppers
• Beans                                                 Soy                                      Tomatoes
• Cantaloupe                                        Nuts                                      Low fat dairy products
• Strawberries                                      Oatmeal                                Whole grains
• Mango                                               Citrus fruit                             Sweet potatoes
• Spinach                                            Salmon

Great Back to school healthy lunch box ideas

• Peanut butter and jelly. Try natural peanut butter, it's healthier.
• Canned pop-top black bean dip or hummus with crackers
• Individual cans of tuna
• Fruit!
• Protein bars  (I like Titan Bars)
•  Low-fat or fat-free yogurt
• Whole grain cereal (great for a pre-practice snack later in the day)
• Trail mix (not the kind with tons of sugary candy in it!)
• Pita chips
• Raw veggies with hummus or salsa
• Salads (skip the fried wontons or any fried topping), try a variety of greens, shredded carrots, chopped bell peppers, tomatoes etc. The more colors the better.
• Almost any kind of sandwich on 100% whole wheat bread or whole grain bread. Turkey breast, chicken breast and pork are lower in fat and healthy versions.
• Low -fat cheese and crackers