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Ultimate eats

Men's Fitness, Nov, 2005 by Christopher R. Mohr

What if you were able to eat only one food from each of the food groups? According to MF adviser Christopher R. Mohr, Ph.D., R.D., who teaches nutrition at the University of Louisville, these are the foods you should pick ...

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CARBS: Black Beans

They're high in fiber, folate, and calcium, and according to recent data from the Journal of Agriculture and Food Chemistry, they also have more disease-fighting antioxidants per ounce than any other member of the legume family.

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PROTEIN: Free-Range Ostrich

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When you're tired of salmon and beef, pull your head out of the sand and try something different--like ostrich. The bird has half the fat of chicken yet nearly the same amount of muscle-building protein. It's also loaded with zinc and iron, and it has some omega-3's. Plus, it tastes just like a juicy steak.

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VEGETABLE: Spinach

With one look at Popeye's huge forearms, who would argue? A study conducted at the National Institute for Food and Nutrition Research in Italy showed that spinach ranks above all other veggies for total antioxidant power. It's also high in iron, vitamin K, and folate, and it's exceptionally rich in beta-carotene and lutein.

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FRUIT: Blackberries

All fruits are great, but blackberries pack the most powerful antioxidant punch. But don't worry about having to sit around and snack on them if you're on the go. Just toss a handful of the frozen berries into the blender for an instant, chuggable dose.

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Ultimate eats

Men's Fitness, Nov, 2005 by Christopher R. Mohr

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