Ali Holman's top 5 'fit foods' - KMSP-TV

Ali Holman's top 5 'fit foods'

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We all know we should eat healthy, but what does that mean really? FOX 9 Fitness Expert Ali Holman from stopped by to show us her TOP FIVE FIT FOODS that are must-haves in your kitchen.

To find out more about Ali's Online Workouts & Meal Plans, visit


Avocado:  It gets a bad rap for being fatty, but an avocado's monounsaturated fats actually help lower cholesterol.  Use it as a mayo substitute next time you're making lunch, or dice one up and top your breakfast omelet. You're getting 2 grams of fiber and 90 calories in 2 1-ounce slices.

Tomato:  Tomato is loaded with lycopene, which helps prevent prostate cancer.  You also get a hefty portion of vitamin C and potassium, with 2 grams of fiber and just 26 calories.  The beneficial properties of tomatoes are better absorbed when cooked; the cell structure is destroyed by the heat and it releases the antioxidant.  Raw tomatoes are going to give you a little bit more fiber, while the cooked kind will yield more lycopene and vitamins.  Bottom line: You can't go wrong either way!

Blueberries:  A cup of this superfruit contains only 84 calories, and it has 4 grams of fiber and is chock-full of antioxidants that help prevent cancer and heart disease.   Blueberries have one of the highest antioxidant scores of all the berries and they rate as one of the top fruits overall.  In two recent studies, blueberries appeared to help lab animals build strong bones and to inhibit the formation of fat cells.   Mix with Non-Fat Greek Yogurt for a Power snack!

Sweet Potato:  In a 3/4 cup serving you get 31 grams of good carbs, 5 grams of fiber, and over 17,000 micrograms of cancer-fighting beta-carotene.  They are great mashed or baked – put a tsp of butter a sprinkle of cinnamon for an amazing side dish.

Almonds:  Some people think they should avoid almonds because they are so calorie- dense – 140 calories for 20 almonds.  But the monounsaturated fats in almonds are a great way to ensure heart health.  Per serving, they also have about 3 grams of fiber and 6 grams of protein.  Ali's Tip:  Take 2 parts RAW almonds, 1 part SALTED.  Put in a Ziploc and shake up!

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