ABC's of a Balanced Diet (Part 4)

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Everyone has heard of an ABC book: a fun, easy way for children to associate words with a letter or picture. We at Andreano Chiropractic thought it would be fun to put our own spin on this and write a blog post about a healthy food associated with each letter of the alphabet that can be used to help build a healthy balanced diet in your life. This is the fourth (and final) entry in this series; if you are looking for letters A-G, click here!


W is for Watermelon

“When one has tasted watermelon, he knows what the angels eat.” - Mark Twain.

This famous author may not be wrong; this fruit is delicious and a favorite amongst many people. Per 280-gram serving, watermelon contains only 85 calories, 21 grams of carbohydrates, with 17 grams being natural sugar and 1.1 grams being dietary fibers, 1.7 grams of protein, and only 0,4 grams of fat. Along with a high-calorie count and rich source of natural sugars, this fruit is a great source of Vitamin C (37% of DV), Vitamin A (13.2% of DV), and potassium (8% of DV) (percentages calculated from the 280-gram serving).

As stated in the name, watermelon is also high in water, having a whopping 97% water composition. This makes it a great source for daily water intake. We recommend trying it with sprinkled pink sea salt; it adds a unique taste to the fruit and makes it a rich source of potassium and electrolytes.

X is for Xôi


This is another Vietnamese entry on the list and one you likely haven’t heard of. Xôi is Vietnamese sticky rice, a popular breakfast item in Vietnam that can be prepared to be sweet or savory. Its main ingredient is glutinous rice, often mixed with coconut milk and sugar to give it that sticky, smooth texture. 

Per 1 cup (177 grams) serving, there are 244 calories, 48 grams of carbohydrates, including 18 grams of sugar and 1.4 grams of dietary fiber, 3.2 grams of protein, and 4.5 grams of fat. It also has no cholesterol. 

This dish is high in carbs and sugars, so overeating it may not be wise, but if you need a quick, high-calorie breakfast, this can prove to be effective. It also would work great for a caloric-surplus diet.


Y is for Yams

Yams are a delicious inclusion on this list. Per 1 cup (136 grams) serving, there are 158 calories, 0.2 grams of fat, 37 grams of carbohydrates (0.7 grams of sugar and 5.3 grams of dietary fiber), and 2 grams of protein. Yams have a shockingly low amount of sugar, making them a great substitute if you crave sweets. It has a high amount of carbs, so it would not work well on a low-carb diet, but to the average diet, it can be an asset if used properly and within reason.

For an easy, delicious way to prepare yams, air fry and put just a little butter on them (butter optional; having them plain is still good).


Z is for Zucchini

Our final entry on this list is zucchini. This vegetable is very low-calorie and contains various nutrients, including Vitamin C, Vitamin B6, and potassium. Per 1 cup serving of sliced zucchini, there are 21 calories, 0.4 grams of fat, 1.5 grams of protein, and 3.9 grams of carbs with 1.2 grams of which being dietary fibers. Zucchini has no cholesterol and is low-fat, low-calorie, and low-sodium, making it a fantastic asset to a balanced diet, especially one centered around achieving a caloric deficit.

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