Energy Booster: Avocados

Nutritional Value:

1 cup (sliced): 234 calories, 21.5g fat, 12.5 crabs, 10g fiber, 3g protein

Avocados are nutrient-dense and packed with antioxidants, vitamin K (aids in blood clotting), B6 (reduces homocysteine levels - high levels are linked to heart disease), C (healthy for the skin and the immune system) and E (protects cell membranes), as well as folate and potassium (lowers blood pressure). Avocados have 60% more potassium per ounce than bananas, and they are a great source of monounsaturated fat, which studies have shown to reduce serum cholesterol levels when used in place of saturated fats. They also contain oleic acid, which has been shown to reduce the risk of having breast cancer.

So replace your mayonnaise and put a couple of thin slices of avocado in your sandwiches instead, you'll be getting less than half the calories.

3 things you should know about TUNA

1. Tuna is a fairly generic name for a variety of species of fish. In the United States, any canned "white" tuna must be albacore, while 'light' tuna can include skipjack, tongol, bigeye or yellowfin.

2. A 5-ounce can of solid white albacore tuna contains 160 calories, 22 grams of protein and 8 grams of fat. A 5-ounce can of chunk light tuna contains 100 calories, 22 grams of protein and 1 gram of fat.

3. Most of the fat in albacore tuna is healthy omega-3 fatty acids. Increasing your intake of this type of fat is associated with increased fat-burning and enhanced recovery.