Power Foods
Fad diets come and go, but there are certain foods that stand the nutritional test of time. You simply can't go wrong fueling your body with these "power" foods: |
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Milk: Just one 8-ounce glass of skim or low-fat milk supplies one-third of your daily requirement of calcium, which is vital to strong bones and teeth. A diet rich in calcium can cut your risk of hypertension, colon cancer, and breast cancer, as well as ease PMS. Milk is a valuable source of vitamin D, vitamin A, riboflavin, niacin, and vitamin B12, says Doreen Chin Pratt, RD, director of nutrition services at Women and Infants Hospital, in Providence, Rhode Island. Drinking the white stuff also sends a healthy message to your kids: In a 2004 American Journal of Clinical Nutrition study, researchers found that mothers who drink milk regularly have daughters who do the same—and who consume less nutrient-empty soda. |
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Broccoli: It's low-cal and loaded with vitamins A and C, beta-carotene, folate, and fiber—all of which can help reduce your risk of heart disease and certain kinds of cancers. Enjoy it raw or lightly steamed. |
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Bananas: At about 100 calories each, bananas are good source of fiber and vitamins B6 and C. They're also loaded with potassium—a mineral that helps regulate blood pressure and is essential to muscle function. Eat one after a workout (when potassium levels are at their lowest), mix into smoothies, or add to your cereal for an all-day energy boost. |
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Orange Juice: A stellar source of vitamin C (just one 8-ounce glass supplies 120 percent of your daily requirement), orange juice is also full of folate—which helps prevent birth defects and colon cancer—and potassium. Opt for the calcium-fortified kind to benefit your bones. |
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Salad: Tossing together a variety of greens (romaine and spinach are rich in vitamin A and folate, while iceberg has fiber), along with tomatoes, carrots, and cucumbers, is the smartest way to sneak vegetables into your diet, explains Joan Salge Blake, RD, a clinical assistant professor of nutrition at Boston University. According to the National Institutes of Health, getting at least three servings of veggies a day can reduce your risk of cancer, heart disease, and diabetes. (Just be sure to steer clear of high-calorie dressing!) |
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Peanut Butter: Don't feel guilty for snacking on a spoonful of peanut butter. Peanut butter is chock full of protein, fiber, zinc, and vitamin E. It also contains mostly unsaturated fat, which lowers both total and LDL ("bad") cholesterol. "Peanut butter and jelly on whole-wheat bread with a glass of skim milk is a perfect meal," says Therese Franzese, RD, director of nutrition at Chelsea Piers Sports and Entertainment Complex, in New York City. But don't go for the reduced-fat version. "The fat is replaced with sugar, so it has the same calories as the regular stuff," Franzese explains. |
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Sweet Potatoes: These spuds—which are available year round—should be a staple in your diet, not simply a holiday treat. They're an excellent source of potassium, fiber, vitamin C, and cancer-fighting antioxidants such as beta-carotene. |
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Whole-Grain Cereal: One bowl of fortified cereal typically supplies 10 or more vitamins and minerals, as well as complex carbohydrates (for energy), disease-fighting phytochemicals—non-nutrient plant chemicals that help prevent disease. Choose cereals with at least five grams of fiber per bowl. |
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Lean Red Meat: Women, especially those who have given birth within the last two years, are at risk for low iron levels, which can lead to anemia. Red meat is an excellent source of iron that's easily absorbed by the body. Stick with lean cuts—anything with loin or round in the name—for their lower saturated-fat content, and eat no more than one 2-ounce serving (about the size of your palm) each day. |
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Yogurt: A good source of bone-strengthening calcium (an eight-ounce carton contains about 35 percent of your daily requirement), low-fat or nonfat yogurt also supplies protein and potassium. Choose plain yogurt, since the flavored kinds are often high in sugar, and make sure the label says the brand contains "live and active cultures," since those bacteria have been shown to benefit your gastrointestinal tract and may help prevent yeast infections. |
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Eggs: They're versatile and packed with the protein moms need to help build and repair weary muscles. Eggs are also a good source of vitamin D, which helps the body absorb calcium. Still, because egg yolks are high in cholesterol, moderation is key. "It's fine to have one a day," says Felicia Busch, RD, author of The New Nutrition: From Antioxidants to Zucchini. |
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Vegetable Soup: You get a slew of vitamins and minerals when you eat soup loaded with veggies such as carrots, potatoes, and onions. Even better, because it's mostly water (and also contains fiber), soup will fill you up on relatively few calories. |
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Tomato Sauce: Loaded with lycopene, it's a powerful antioxidant that has been shown to help keep arteries clear and reduce your risk of heart disease. Most jarred sauces also contain fiber and vitamins A and C. Be sure to heat it up in a cast-iron pot: The acidic sauce will leach small amounts of iron from the pot, giving you an iron boost. |
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Beans: Canned or dried varieties, such as kidney, black, garbanzo, and navy beans, are a low-fat source of protein, iron, and soluble fiber, which can help lower your blood-cholesterol level. "You'll make any meal healthier—from soups and stews to salads and pasta dishes—by adding a can of beans to it," Blake says. However, since canned beans can be high in sodium, rinse them well in cold water or buy the no-salt kind. |
Smart Snacks
Need a quick pick-me-up? Try munching on these:
Cheese Quesadilla: Get a calcium, fiber, and vegetable fix in less than a minute. Fold a slice of low-fat Monterey Jack into a whole-wheat tortilla, heat for 45 seconds in the microwave, and top with salsa.
Vegetable Juices: The blends contain lycopene, antioxidants, fiber, and other vitamins, minerals, and nutrients that protect you against everything from cancer to high blood pressure. Even better, they often contain vegetables you might not otherwise get—like beets and watercress.
Instant Oatmeal: Didn't eat enough at lunch? Fill up on oatmeal for a fiber-rich mid-afternoon nosh. (Make it with skim milk instead of water for a calcium boost.) Studies have shown that eating oatmeal regularly can help cut your cholesterol.
Energy Bars: When you really need to "grab it and go," reach for an energy bar that's low in calories and fat and contains a healthy dose of vitamins C and E, iron, and calcium. "They're a lot better for you than eating a candy bar!" Franzese says. |
| About the Author |
| Sandra Gordon is the mom of two and author of Consumer Reports Best Baby Products. She also writes frequently on health and nutrition for parenting and women's magazines. | |
