wellness module/nutrition #39

I went to nutritiondata.com and checked out the back to school section which reminded me to eat breakfast, even if it's just some dry cereal or a piece of fruit, also to pack lunch and plan snacks. Some other items I clicked on included the glycemic load portion and the weight loss segment. Under weight loss I clicked "lose without being hungry and learned that baked potatoes give much more "fullness" than potato chips. Also, oatmeals, apples, and grapefruit among a few other food items are much more filling actually than pizza, ice cream and a snickers bar. I also clicked on the meditteranean diet section to remind myself of the imporantance (especially for the heart) of eating fruits, veggies, fish and olive oil. I was surprised to learn that a donut had actually 12% iron, but was almost 1/2 fat (calories from). Total fat is 18% and saturated fat is 16%.
The recipe I found out information for on sparkpeople.com was black bean salsa.
Here's the recipe and nutritional data:
2 cups black beans rinsed
1 package frozen corn thawed
1 tomato
1 red, orange or yellow bell pepper (+1 poblano pepper if you like)
1 small purple onion
1/8-1/4 cup cilantro chopped
2 tbsp lime juice
salt and pepper
Nutritional data:
4 servings
CALORIES 160.8
TOTAL FAT .9 g
SAT. FAT .2 g
polyunsat. fat .4 g
monounsat. fat .1 g
cholesterol 0.0
sodium 588.0mg
potassium 545.7 mg
total carbs 31.8 g
dietary fiber 9.8 g
sugars .9 g
protein 9.2 g
vit. a 39.2%, vit b-12 0%, vit b-6 11.2%, vit d 0%,vit e 1.9%
calcium 4.1%, copper 13.3%, folate 38.1%,iron 15.3%,magnesium 19.7%
manganese 30%, niacin 5.9%, pantothenic acid 4%, phosphorus 16.1%, riboflavin 6%
selenium 2.2%, thiamin 18.7%, zinc 8.3%