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The Perfect Meal. Is there such a thing? Sure there is. The following meal contains less than 1,200 calories, about a third of the daily needs for a 175-pound man who works out three times a week. It provides 55 grams of protein (19 percent of the meal's calories) and 197 grams of carbohydrates (67 percent), as well as a reasonable 18 grams of fat - about 14 percent of the calories in this meal. The American Heart Association advises you to limit your fat intake to no more than 30 percent. Many experts believe an even lower percentage works better to fight cancer. So why have any fat at all? Your body needs some to absorb certain nutrients, such as beta-carotene and lycopene. Every second of your life, each cell in your body takes 10,000 hits from free radicals. Over time, the damage from these particles sets you up for cancer and heart disease. Beets are packed with antioxidants and offer more protection against free radicals than many other vegetables. Whole-wheat angel-hair pasta provides an entire day's worth of whole grains; its fiber fights heart disease, stroke, colon cancer, diabetes, and ulcers. Plus it has more vitamin E, B6, magnesium, zinc and potassium than regular pasta. Blood clots cause most heart attacks and strokes, and the flavonoids in onions help stop clots from forming. Cooked tomatoes are the richest source of lycopene, a compound that may help prevent heart disease and reduce prostate cancer risks. One serving of fish a week can halve your risk of a sudden fatal heart attack. And salmon has more heart-protecting omega-3 fatty acids than almost any other fish. A 3-ounce serving contains 10 times the dietary intake of the average American. And last, but not least, a glass (or, at most, two) of red wine a day will supply blood-clot-stopping flavonoids to your meal. But be sure to match every alcoholic drink with a glass of water, to avoid dehydration. If you are looking for that "perfect" bottle of wine, you'll want to visit www.primewines.com. Highly recommended.
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