Wise Eats

When you are working so hard to get strong and stay slim, you need good, hearty food to fuel your body, but you don’t want to undermine all your efforts! These lists were gleaned from Fitness magazine, and represent the best, I think, of the many suggestions out there.

1.    Keep Bones Strong 

• 1,000 international units per day of vitamin D3:  Tuna fish, salmon, 15 minutes of sunlight
• 65 micrograms vitamin K:  Spinach, broccoli
• 4.7 grams potassium:  Chicken, turkey, fish, fruits, vegetables
• 320 mg magnesium:  Green vegetables

2.    Choose a Variety of Fruits and Vegetables

• Purple:  Plums, blackberries, purple grapes, raisins, prunes, purple cabbage
• Red:  Tomatoes, red onions, watermelon,  red grapes, radishes, cranberries, strawberries, red bell peppers, red or pink grapefruit
• Orange:  Carrots, apricots, mangos, oranges, pumpkin, cantaloupe, sweet potatoes
• Yellow:  Yellow bell pepper, grapefruit, pineapple, lemons, squash, yellow corn
• Green:  Kiwi, broccoli, romaine lettuce, spinach, cabbage, honeydew
• Blue:  Blueberries
• White:  Pears, bananas, cauliflower, onions, garlic

3.    Eat to Encourage Flat Abs:  Fiber to reduce bloating, antioxidants to increase the effectiveness of your exercise routine, and protein to maintain a healthy metabolism

• 23 almonds/day = 160 calories
• 1 egg/day
• 1/2 cup edamame (soybeans)/day = 130 calories, 11g protein (soy milk is another option)
• 1 or 2 apples/day
• 1/2 cup fresh berries/day = 30 calories
• 3 servings/day of leafy green veggies and broccoli
• 1 to 3 cups of fat-free or lowfat yogurt/day
• 2 servings/day of broth-based veggie soup
• 2 servings/week of omega 3:  salmon, tuna, mackerel, flaxseed, or walnuts

4.  ”Super” foods for a “Super” you:  Be leaner, stronger, healthier  

• tomato salsa = only 9 calories per Tbsp, but loaded with anti-oxidants!  
• whole wheat pita bread = 1 large pita is 170 calories and so delicious toasted, cut into wedges, and served with hummus!
• popcorn = low cal and loaded with fiber
• orange = 1 large fruit is 86 calories, a terrific source of potassium, folate, fiber, and vitamin C
• vegetable soup = broth + fiber = lw in calories, high in vitamins, and a feeling of fullness.
• plain yogurt =  137 calories per cup, serve with cinnamon, berries, or in a fruit smoothie.
• mangos = only 135 calories per fruit!   Fiber, potassium, beta-carotene and polyphenols fill this luscious treat.
• hummus = 50 calories per 2 Tbsp., and a great source of protein, fiber, and iron.  Olive oil used in hummus slows digestion, decreases appetite, and stabilizes blood sugar.

 

Advertisement