Ali's 5 fat fearing foods - KMSP-TV

Ali's 5 fat fearing foods

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You are what you eat and if you want to be FIT, you will want to incorporate Fox 9 Fitness Expert / Ali Holman's Five FITTEST Foods into your diet!

All five of these picks are muscle-building, disease-fighting and nutrient-dense and are found at your local grocery store!

Olive Oil

119 calories per tbsp
Eat 2 tbsp per day

Olive oil is extremely rich in good monounsaturated fat, making it an ideal heart-health food. In fact, studies show that replacing two tablespoons of saturated fat (found in butter and lard) with monounsaturated fat may reduce the risk of heart disease. But that's not the only reason to eat it. A study in the journal Nature reports that olive oil also has potent anti-inflammatory properties, meaning it can help reduce pain and swelling just like a dose of ibuprofen. In addition to cooking with olive oil, you can also use it as a dressing for your salad.

Black Beans

227 calories per cup
Eat 2 servings per week

Black Beans will help feel energized and more full than almost anything else you can eat because they're high in fiber, and they are also a highly complex form of carbohydrate that can take your body a long while to convert into energy, and they are packed with protein.

Green Tea

2 calories per cup
Drink 1-3 cups per day

From cancer prevention to weight loss to potentially slowing the development of Alzheimer's, green tea has been shown to help fight almost every major medical ill. Drink 2 cups a day and burn up to 300 additional calories!

Sweet Potatoes

100 calories per med. potato
Eat 1-2 per week

A four-ounce sweet potato holds more than 100% of our daily supply of beta carotene, a hefty dose of iron, and a plentiful shot of vitamins C and E. They're also one of the best foods for muscle recovery after a tough workout.


7 calories per cup
Eat 2-3 servings per week

Popeye was onto something. One serving of these leafy greens is loaded with fiber, calcium, and virtually your entire day's recommended dosage of beta carotene, a nutrient vital for immune-system health and good vision.

To find out more about Ali Holman's workouts and meal plans, visit You may also email her at or

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