Butternut squash is a vitamin A powerhouse packing in 22,868 IUs per cup. Acorn squash gives you 9 grams of fiber per cup and only 115 calories, 896 mgs of potassium and almost 2 mgs of iron. Once you get passed the "how do I cut this thing?" bit, you are on your way to a super easy, delicious rice or potato substitute.

Arugula was considered to be an aphrodisiac by the ancient Egyptians and Romans. This good is a great source of vitamin A and a great source for lutein and carotenoids, which are great for your eyes. Arugula also has the same amount of calcium as spinach. Once cup of it is only 5 calories. One cup of this stuff also contains a great amount of vitamin K. It is enough for almost half of your recommended daily allowance. This is a great tool for having strong bones.

Tuna Melt with Chips: Mix a 3 ounce can chunk light tuna packed in water with 2 teaspoons light mayonnaise, 1 tablespoon minced red onion, 1 tablespoon minced celery, and salt and pepper to taste. Spread the tuna onto 1 slice whole-grain bread; top with 1-ounce slice reduced-fat cheddar cheese. Toast the sandwich in a toaster oven or in a broiler for 2-3 minutes. Enjoy your tuna melt with 1 ounce Kettle Baked Hickory Honey Barbeque potato chips. 435 calories.

The salad dressing is where most people fail at making salads healthy and weight loss friendly. Dress your salad with one tablespoon of low-fat dressing and a sprinkle of cheese. Choose a cheese with tons of flavor like Parmesan, feta, goat or blue cheese. They add a rich amount of flavor with very little calories. Your body also needs monounsaturated fats to help absorb the key nutrients from the vegetables.

What to look for when ordering an artichoke. The artichoke is the unopened, leafy flower head of a plant interrelated to the thistle. Look for plump, compact olive-green heads, heavy for their size, with full, fleshy, tightly closed scales, or leaves. Keep away from those with spreading scales, they will be dry and tough, or long brown or gray discoloration.

Vegetables are WONDERFUL for us. They provide us with many necessary vitamins and minerals. There are so many different kinds you are sure to like a few even if you do not like very many. It is vital to have an array of vegetables in your diet. You should consume all kinds of different colors and types. Vegetables should be vibrantly colored and most should be firm but not hard.

We all know that 8 to 10 servings of vegetables and fruits per day are recommended for optimal health, but who has time to shop for, cook and eat all that produce? On days when your veggie intake is made up of the limp lettuce and tomato slice on your turkey sandwich, a salad is a great way to fill the nutrition gap. Just one cup of leafy greens and half a cup of other vegetables or fruit equal one serving. A main dish salad can easily add up to as many as 6 servings!

Another item that you will have to eliminate from you diet is bread made from white flour. Bread made with white flour is very high in carbohydrates, it can really add the weight. You will have to begin using low calorie bread. Also make sure you are eating foods with proteins like meat, and fiber (cold cereals, and All-Bran with extra fiber).

Insulin is a hormone that regulates blood sugar in your body. When there are high levels of insulin in our blood it causes a chemical reaction that tells your body to store the calories you eat instead of burning them. In fact, high levels of insulin over long periods of time can slow your metabolism down so dramatically that it will actually prevent your body from using stored fat for energy.

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