ELIZABETH M. WARD, MS, RD
To fuel your body right, fill your basket with these 15 top foods for fit women
Do you dash down the aisles of the grocery store, tossing only familiar foods into your cart because you're too busy working, training and feeding your family to consider anything else? If so, you may be missing out on good nutrition. The best way to ensure that you perform optimally and recover fully—as well as keep your family healthy—is to stock your kitchen with these must-have items for the active woman.
ROMAINE LETTUCE
>> Why it belongs in your cart: The
darker green leaves of romaine do
more to boost bone health than its
iceberg cousin because they offer
more vitamin K—about 4 1/2 times
more—which is needed to make
bone protein. Women with the
highest concentrations of vitamin K
in their diets (at least 109 mcg per
day, the amount in roughly 2 cups of
romaine) have the most fractureresistant
bones, according to a 1999
study in the American Journal of
Clinical Nutrition. Romaine also
provides folate, a B vitamin you
need to prevent a type of anemia
that saps your energy and derails
your workout routine. Just 1 cup of
romaine supplies 75 mg of folate,
nearly 25% of what women require
on a daily basis.
>>Choose the best: Pick brightly colored
romaine with no tears or discoloration
in the outer leaves. Just
before eating, wash romaine with
warm running water to gently
remove dirt and debris. To save time
and minimize waste, choose precut,
prewashed lettuce.
SWEET POTATOES
>> Why they belong in your cart:
Sweet potatoes are a slow-digesting
carb that stabilizes blood-sugar and
insulin levels—meaning more
endurance, less hunger and less
stored bodyfat. As a result, it's a
great preworkout carbohydrate that
provides potassium by the boatload.
Sweet potatoes also contain the
most carotenoids of all vegetables.
Carotenoids ward off cell damage
from everyday metabolism and
challenging physical activity.
>> Choose the best: Select mediumsized,
firm sweet potatoes with no
cracks or bruises on the skin. Do not
refrigerate; instead, store in a cool,
dark, dry place.
>> Make it a favorite: You can
microwave sweet potatoes on high
for 4—6 minutes or until soft, or bake
them for about 40 minutes at 400
degrees F. A great treat is to slice
peeled sweet potato into wedges,
coat lightly with olive oil, then roast
on a baking sheet at 400 degrees F
until tender, about 15—20 minutes.
Eat a warm whole sweet potato as
is or top with fat-free sour cream
or yogurt. Other serving options:
Mash a cooked sweet potato with 2
tablespoons of orange juice rather
than butter and brown sugar. Slice
cold, cooked, peeled potatoes for
snacks and side dishes, or add to a
turkey wrap.
BERRIES
>> Why they belong in your cart: Any
berry is good for you, so take your
pick from blueberries, raspberries,
strawberries and cranberries, to
name a few. Berries contain a bevy
of nutrients, including powerful
antioxidants and vitamins that ward
off cell damage and foster cell repair.
Berries are also natural pain-relievers.
The anthocyanins (beneficial
plant compounds) in blueberries,
raspberries and strawberries ease
postworkout muscle aches. Since
berries are bursting with water,
they're relatively low in calories for
the good nutrition they provide.
>> Choose the best: When possible,
purchase locally grown berries and
use within a day or two to prevent
spoilage. Choose berries that are
firm, bright and uniform in color.
Turn over clear packages to check
for juice "weeping" or damage at the
bottom of the container. Refrigerate
fresh berries immediately and wash
them only when you're ready to eat.
KIWIFRUIT
>>Why it belongs in your cart: Ounce
for ounce, kiwifruit are higher in vitamin
C than any other fruit, with the
exception of guava. If you've never
tried this small fuzzy fruit, it's time
to be adventurous. Getting enough
vitamin C is critical for burning fat
during exercise, according to a
report in Nutrition & Metabolism.
Vitamin C is involved in the production
of carnitine, a compound crucial
to fat oxidation. In the study,
those people with marginal levels
of vitamin C used significantly less
fat for energy than those with an
adequate amount in their blood.
Thus, inadequate vitamin C in the
diet may work against weight control,
even in people who work out
regularly. In addition, two medium
kiwis—about 100 calories worth—provide more potassium than a
medium banana.
>> Choose the best: Avoid fruit with
bruises or wet spots. Plump kiwi
that yield to gentle pressure provide
the sweetest flavor. Ripen firmer
kiwis in a paper bag for 2—3 days on
the countertop, then refrigerate.
>>Make it a staple: Cut kiwi in half as
you would a grapefruit and scoop
out the fruit with a small spoon. Or
peel with a paring knife, then slice or
cut into chunks for salads. Combine
kiwi with pineapple and mandarin
oranges for a tropical fruit salad.
