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
2 of 16
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 fracture-resistant 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.
3 of 16
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.
4 of 16
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.
5 of 16
Kiwi
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.
6 of 16
Chicken
Why it belongs in your cart: The bird is particularly rich in the amino acid leucine. Preliminary evidence reported in the August 2006 European Journal of Applied Physiology suggests that leucine supplements enhance athletic performance by helping to facilitate efficient protein synthesis in athletes. Chicken is also a low-fat source of high-quality protein that boasts a number of vitamins and minerals which contribute to peak energy levels.Choose the best: Fresh chicken should be in clean packages that are sealed tight and cold, while frozen chicken should be rock-solid to the touch. Look for products with no more than 7 grams of fat in a 3- ounce serving.Make-ahead meals: Roast a small whole chicken when you have a few hours at home, then feast on it for several days: once when it comes out of the oven, then as part of soft tortilla wraps made with reducedfat cheese and chopped vegetables, and again as chicken salad made with chopped grapes or minced celery and fat-free plain yogurt.
7 of 16
Pork Tenderloin
Why it belongs in your cart: With its juicy, flavorful texture, you’d think pork tenderloin was full of fat. On the contrary, it contains about the same amount of fat as a boneless, skinless chicken breast, according to recently released numbers by the United States Department of Agriculture (USDA). It’s also a stellar source of niacin, one of the eight B vitamins that help break down the carbohydrates, fats and protein in food and convert it to energy your body can use. Niacin is also involved in maintaining the health of your nervous system.Choose the best: There’s very little waste when it comes to pork tenderloin, so choose a package according to the number of people eating. Figure about 4—6 ounces per person. Sealed packages of tenderloin may be kept in the refrigerator for up to four days before cooking. Keep it longer by storing in the freezer for up to six months—just make sure each piece of meat is well wrapped in specially coated freezer paper (place the waxed side against the meat) or heavy-duty aluminum foil, polyethylene film or a zip-top plastic freezer bag.Make it a staple: Slice a tenderloin crosswise into medallions, sauté in a bit of olive oil and serve over a whole grain such as brown rice. Pork tenderloin is at its best when prepared with an added spice rub or a flavor-packed sauce, or when it’s marinated in the refrigerator for 30 minutes before cooking.
8 of 16
%-Lean Ground Beef
Why it belongs in your cart: Don’t reach for just any type of ground beef—there’s a big difference in nutritional value. A serving of 95%- lean ground beef (about 3 ounces) serves up an additional 6 grams of protein (21 grams total) and saves 150 calories and 9 grams of fat over its fattier counterpart, 75%-lean ground beef. Like other meats (and eggs), beef boasts high-quality protein, which means it provides all the amino acids you need to maintain and build muscle. A 2005 Journal of Nutrition study found that diets rich in high-quality protein make weight control easier for active women by helping them retain muscle while shedding fat.Choose the best: Shop for meat last to keep it cool longer, and take it home immediately to store in the refrigerator or freezer. Choose ground-beef packages that are cold and tightly wrapped. Unlike other cuts of fresh beef, the surface of ground beef is generally reddishbrown because it’s exposed to air during processing. As with any meat, defrost frozen ground beef only in the refrigerator—do not leave it out on the counter. When you use the microwave for defrosting, cook beef immediately.
9 of 16
Yogurt
Why it belongs in your cart: Yogurt contains protein, but its stellar calcium content is why it’s worth eating. Calcium may help women stay slim as long as they continue to exercise and eat a balanced diet. The most convincing explanation for how calcium might exert its slimming effects is that a low calcium intake is known to increase the concentration of calcium within cells, thus signaling to the body that it needs more fat. This, in turn, inhibits fat breakdown. In addition to protein and calcium, yogurt supplies live active cultures to enhance digestive health and immunity.Choose the best: Go for plain low-fat or fat-free yogurt. Choose a brand with live active cultures that provides no more than 120 calories and 2 grams of fat per cup and supplies 40% of the daily value for calcium (400 mg) and 2 grams of fiber.Make it your go-to condiment: Serve yogurt over fruit salad, use it as the base for vegetable and fruit dips, prepare smoothies with it, stir into whole-grain cereal, or top a baked potato with yogurt and herbs.
10 of 16
Milk
Why it belongs in your cart: Like yogurt, milk provides high-quality protein and calcium, but it trumps yogurt in the vitamin D department. While the body is able to make vitamin D in response to strong sunlight, many American women come up short, especially those who live in northern regions. Getting enough vitamin D was also linked to better lung function in a study of adult Americans, and it’s important for muscle growth and strength.Make it a staple: Aim for three 8- ounce servings of milk each day. Enjoy it with whole-grain cereal, as flavored milk or in smoothies. Sneak in a serving by making instant oatmeal in the microwave using milk instead of water and by preparing canned condensed soup with milk.
11 of 16
Cottage Cheese
Why it belongs in your cart: Cottage cheese is a top-notch source of protein that contains less calcium than yogurt but more protein. Just a half-cup of low-fat cottage cheese provides 14 grams of protein—about the amount in 2 ounces of cooked poultry, meat or seafood—for only around 100 calories. And cottage cheese is always ready to eat, so it’s a great way to increase protein intake. A report in a 2005 issue of the American Journal of Clinical Nutrition indicated that getting 30% of your daily calories from protein (about 160 grams for a 2,000-calorie diet) helps you eat less overall. When study subjects doubled their protein without changing their calories and were allowed to eat whatever else they wanted, they took in fewer calories than when they were on a lower-protein regimen.Choose the best: Sodium is cottage cheese’s one drawback, so select a low-sodium brand that contains about 50 mg of sodium per serving, a real bargain compared to the 450 mg or so you find in regular low-fat varieties.Your new favorite meal: Scoop out the inside of a baked potato and mix it with 1 cup of cottage cheese. Return the mixture to the potato skin, top with low-fat shredded cheddar cheese and microwave until the cheese melts.
12 of 16
Fortified Orange Juice
Why it belongs in your cart: If you’re drinking juice, you might as well make the most of it. Orange juice with added calcium and vitamin D is the way to go; the major brands supply as much calcium and vitamin D as a glass of milk (minus the protein and other vitamins and minerals). And a glass of any orange juice gets you about half of the vitamin C you need every day. In a study published in the Annals of the Rheumatic Diseases, researchers followed 20,000 subjects who kept diet diaries. Those who consumed the fewest fruits, vegetables and vitamin C were three times more likely to develop inflamed joints than test subjects who consumed the highest amounts. Vitamin C also aids in the production of collagen, the connective tissue that holds together bones and joints.Choose the best: Select orange juice that’s fortified with vitamin D3 and a combination of calcium hydroxide, malic acid and citric acid, which are highly absorbable forms.
13 of 16
Eggs
Why they belong in your cart: Egg protein is considered the gold standard because it provides all of the amino acids your body needs. In fact, all other sources of protein, including meat, seafood and dairy foods, are judged against egg protein quality. And eggs are filling, according to research published in the Journal of the American College of Nutrition. Women who ate an egg breakfast consumed an average of 164 fewer calories at lunch compared to a group of women who ate a bagel breakfast, even though both meals supplied the same number of calories. Even better, the egg eaters reportedly took in 400 fewer calories for the 36 hours after their egg meals. As if they weren’t good enough on their own, eggs now contain added nutrients, most notably docosahexanoic acid, or DHA—an omega-3 polyunsaturated fat that has been linked to reduced inflammation in the body.Choose the best: Select a brand with at least 150 mg of DHA per egg. Only buy those that have been refrigerated.Make it a staple: Hard-boiled eggs make quick, protein-rich snacks.
14 of 16
Whole-Grain Bread
Why it belongs in your cart: Every woman, active or not, needs at least three servings of whole-grain foods each day to foster good health. And when it comes to grains, the whole is better than the sum of its parts. Research suggests that the individual nutrients and plant compounds found in whole grains act together to deliver beneficial effects. When you’re watching your waistline, the fiber in whole-grain bread comes in handy. According to Barbara Rolls, PhD, researcher and author of The Volumetrics Weight-Control Plan, getting enough fiber is key when you’re trying to keep calories low because fiber adds bulk to foods without increasing calories. As a result, you feel fuller while consuming less. Aim to get about 25 grams of fiber every day.Choose the best: Most bread is made from wheat, so be sure the label specifies that it contains whole wheat or whole grains. Whole grains can come from any type of grain, including wheat, oats, corn, rice and barley. Surprisingly, foods labeled with the words multigrain, stone-ground, 100% wheat, cracked wheat, seven-grain and bran usually aren’t whole grain. Check the ingredients list—whole-wheat or wholegrain flour should come first, and most whole-grain breads offer at least 2 grams of fiber per serving.
15 of 16
Oatmeal
Why it belongs in your cart: Oatmeal is rich in fiber, filling you up for relatively few calories. Most instant varieties are fortified with iron, necessary for making red blood cells that carry oxygen to working muscles. A whole grain, oatmeal is naturally rich in the mineral manganese, which is required for strong bones as well as amino-acid and carbohydrate metabolism. Just one packet of instant oatmeal supplies nearly all the manganese you need in a day.Choose the best: Most instant oatmeal in packets is loaded with sugar, which increases calories. Look for oatmeal that contains no more than 160 calories, 7 grams of protein and 6 grams of fiber.
16 of 16
Extra-Virgin Olive Oil
Why it belongs in your cart: Do you eat salads in the name of good health, feeling virtuous because you top them with fat-free dressing? You may be missing out on fat, but you’re also coming up short on carotenoids. When researchers fed test subjects salads that included romaine lettuce (see “Produce Section”) with fat-free, low-fat or fullfat dressings, they discovered that the fattier the salad dressing, the greater the body’s absorption of carotenoids. Olive oil provides the perfect base for salad dressings for active women because it’s rich in heart-healthy unsaturated fat. Olive oil also supplies oleocanthal, a natural substance that acts like overthe- counter pain-relievers to ease muscle pain from tough workouts.Choose the best: Purchase extra-virgin olive oil in glass containers, preferably tinted glass to preserve nutrients. At home, store oil in a cool, dark place. A cabinet located away from the stove and direct sunlight works well. You may leave it in its original glass container, but always replace the cap on the bottle and keep it tightly sealed.Make it your go-to condiment: Cook with olive oil instead of butter. Mix with balsamic vinegar and fresh or dried herbs for salad dressing, and drizzle onto steamed broccoli, asparagus or cauliflower.
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 fracture-resistant 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.
Kiwi
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.
Chicken
Why it belongs in your cart: The bird is particularly rich in the amino acid leucine. Preliminary evidence reported in the August 2006 European Journal of Applied Physiology suggests that leucine supplements enhance athletic performance by helping to facilitate efficient protein synthesis in athletes. Chicken is also a low-fat source of high-quality protein that boasts a number of vitamins and minerals which contribute to peak energy levels.
Choose the best: Fresh chicken should be in clean packages that are sealed tight and cold, while frozen chicken should be rock-solid to the touch. Look for products with no more than 7 grams of fat in a 3- ounce serving.
Make-ahead meals: Roast a small whole chicken when you have a few hours at home, then feast on it for several days: once when it comes out of the oven, then as part of soft tortilla wraps made with reducedfat cheese and chopped vegetables, and again as chicken salad made with chopped grapes or minced celery and fat-free plain yogurt.
Pork Tenderloin
Why it belongs in your cart: With its juicy, flavorful texture, you’d think pork tenderloin was full of fat. On the contrary, it contains about the same amount of fat as a boneless, skinless chicken breast, according to recently released numbers by the United States Department of Agriculture (USDA). It’s also a stellar source of niacin, one of the eight B vitamins that help break down the carbohydrates, fats and protein in food and convert it to energy your body can use. Niacin is also involved in maintaining the health of your nervous system.
Choose the best: There’s very little waste when it comes to pork tenderloin, so choose a package according to the number of people eating. Figure about 4—6 ounces per person. Sealed packages of tenderloin may be kept in the refrigerator for up to four days before cooking. Keep it longer by storing in the freezer for up to six months—just make sure each piece of meat is well wrapped in specially coated freezer paper (place the waxed side against the meat) or heavy-duty aluminum foil, polyethylene film or a zip-top plastic freezer bag.
Make it a staple: Slice a tenderloin crosswise into medallions, sauté in a bit of olive oil and serve over a whole grain such as brown rice. Pork tenderloin is at its best when prepared with an added spice rub or a flavor-packed sauce, or when it’s marinated in the refrigerator for 30 minutes before cooking.
%-Lean Ground Beef
Why it belongs in your cart: Don’t reach for just any type of ground beef—there’s a big difference in nutritional value. A serving of 95%- lean ground beef (about 3 ounces) serves up an additional 6 grams of protein (21 grams total) and saves 150 calories and 9 grams of fat over its fattier counterpart, 75%-lean ground beef. Like other meats (and eggs), beef boasts high-quality protein, which means it provides all the amino acids you need to maintain and build muscle. A 2005 Journal of Nutrition study found that diets rich in high-quality protein make weight control easier for active women by helping them retain muscle while shedding fat.
Choose the best: Shop for meat last to keep it cool longer, and take it home immediately to store in the refrigerator or freezer. Choose ground-beef packages that are cold and tightly wrapped. Unlike other cuts of fresh beef, the surface of ground beef is generally reddishbrown because it’s exposed to air during processing. As with any meat, defrost frozen ground beef only in the refrigerator—do not leave it out on the counter. When you use the microwave for defrosting, cook beef immediately.
Yogurt
Why it belongs in your cart: Yogurt contains protein, but its stellar calcium content is why it’s worth eating. Calcium may help women stay slim as long as they continue to exercise and eat a balanced diet. The most convincing explanation for how calcium might exert its slimming effects is that a low calcium intake is known to increase the concentration of calcium within cells, thus signaling to the body that it needs more fat. This, in turn, inhibits fat breakdown. In addition to protein and calcium, yogurt supplies live active cultures to enhance digestive health and immunity.
Choose the best: Go for plain low-fat or fat-free yogurt. Choose a brand with live active cultures that provides no more than 120 calories and 2 grams of fat per cup and supplies 40% of the daily value for calcium (400 mg) and 2 grams of fiber.
Make it your go-to condiment: Serve yogurt over fruit salad, use it as the base for vegetable and fruit dips, prepare smoothies with it, stir into whole-grain cereal, or top a baked potato with yogurt and herbs.
Milk
Why it belongs in your cart: Like yogurt, milk provides high-quality protein and calcium, but it trumps yogurt in the vitamin D department. While the body is able to make vitamin D in response to strong sunlight, many American women come up short, especially those who live in northern regions. Getting enough vitamin D was also linked to better lung function in a study of adult Americans, and it’s important for muscle growth and strength.
Make it a staple: Aim for three 8- ounce servings of milk each day. Enjoy it with whole-grain cereal, as flavored milk or in smoothies. Sneak in a serving by making instant oatmeal in the microwave using milk instead of water and by preparing canned condensed soup with milk.
Cottage Cheese
Why it belongs in your cart: Cottage cheese is a top-notch source of protein that contains less calcium than yogurt but more protein. Just a half-cup of low-fat cottage cheese provides 14 grams of protein—about the amount in 2 ounces of cooked poultry, meat or seafood—for only around 100 calories. And cottage cheese is always ready to eat, so it’s a great way to increase protein intake. A report in a 2005 issue of the American Journal of Clinical Nutrition indicated that getting 30% of your daily calories from protein (about 160 grams for a 2,000-calorie diet) helps you eat less overall. When study subjects doubled their protein without changing their calories and were allowed to eat whatever else they wanted, they took in fewer calories than when they were on a lower-protein regimen.
Choose the best: Sodium is cottage cheese’s one drawback, so select a low-sodium brand that contains about 50 mg of sodium per serving, a real bargain compared to the 450 mg or so you find in regular low-fat varieties.
Your new favorite meal: Scoop out the inside of a baked potato and mix it with 1 cup of cottage cheese. Return the mixture to the potato skin, top with low-fat shredded cheddar cheese and microwave until the cheese melts.
Fortified Orange Juice
Why it belongs in your cart: If you’re drinking juice, you might as well make the most of it. Orange juice with added calcium and vitamin D is the way to go; the major brands supply as much calcium and vitamin D as a glass of milk (minus the protein and other vitamins and minerals). And a glass of any orange juice gets you about half of the vitamin C you need every day. In a study published in the Annals of the Rheumatic Diseases, researchers followed 20,000 subjects who kept diet diaries. Those who consumed the fewest fruits, vegetables and vitamin C were three times more likely to develop inflamed joints than test subjects who consumed the highest amounts. Vitamin C also aids in the production of collagen, the connective tissue that holds together bones and joints.
Choose the best: Select orange juice that’s fortified with vitamin D3 and a combination of calcium hydroxide, malic acid and citric acid, which are highly absorbable forms.
Eggs
Why they belong in your cart: Egg protein is considered the gold standard because it provides all of the amino acids your body needs. In fact, all other sources of protein, including meat, seafood and dairy foods, are judged against egg protein quality. And eggs are filling, according to research published in the Journal of the American College of Nutrition. Women who ate an egg breakfast consumed an average of 164 fewer calories at lunch compared to a group of women who ate a bagel breakfast, even though both meals supplied the same number of calories. Even better, the egg eaters reportedly took in 400 fewer calories for the 36 hours after their egg meals. As if they weren’t good enough on their own, eggs now contain added nutrients, most notably docosahexanoic acid, or DHA—an omega-3 polyunsaturated fat that has been linked to reduced inflammation in the body.
Choose the best: Select a brand with at least 150 mg of DHA per egg. Only buy those that have been refrigerated.
Make it a staple: Hard-boiled eggs make quick, protein-rich snacks.
Whole-Grain Bread
Why it belongs in your cart: Every woman, active or not, needs at least three servings of whole-grain foods each day to foster good health. And when it comes to grains, the whole is better than the sum of its parts. Research suggests that the individual nutrients and plant compounds found in whole grains act together to deliver beneficial effects. When you’re watching your waistline, the fiber in whole-grain bread comes in handy. According to Barbara Rolls, PhD, researcher and author of The Volumetrics Weight-Control Plan, getting enough fiber is key when you’re trying to keep calories low because fiber adds bulk to foods without increasing calories. As a result, you feel fuller while consuming less. Aim to get about 25 grams of fiber every day.
Choose the best: Most bread is made from wheat, so be sure the label specifies that it contains whole wheat or whole grains. Whole grains can come from any type of grain, including wheat, oats, corn, rice and barley. Surprisingly, foods labeled with the words multigrain, stone-ground, 100% wheat, cracked wheat, seven-grain and bran usually aren’t whole grain. Check the ingredients list—whole-wheat or wholegrain flour should come first, and most whole-grain breads offer at least 2 grams of fiber per serving.
Oatmeal
Why it belongs in your cart: Oatmeal is rich in fiber, filling you up for relatively few calories. Most instant varieties are fortified with iron, necessary for making red blood cells that carry oxygen to working muscles. A whole grain, oatmeal is naturally rich in the mineral manganese, which is required for strong bones as well as amino-acid and carbohydrate metabolism. Just one packet of instant oatmeal supplies nearly all the manganese you need in a day.
Choose the best: Most instant oatmeal in packets is loaded with sugar, which increases calories. Look for oatmeal that contains no more than 160 calories, 7 grams of protein and 6 grams of fiber.
Extra-Virgin Olive Oil
Why it belongs in your cart: Do you eat salads in the name of good health, feeling virtuous because you top them with fat-free dressing? You may be missing out on fat, but you’re also coming up short on carotenoids. When researchers fed test subjects salads that included romaine lettuce (see “Produce Section”) with fat-free, low-fat or fullfat dressings, they discovered that the fattier the salad dressing, the greater the body’s absorption of carotenoids. Olive oil provides the perfect base for salad dressings for active women because it’s rich in heart-healthy unsaturated fat. Olive oil also supplies oleocanthal, a natural substance that acts like overthe- counter pain-relievers to ease muscle pain from tough workouts.
Choose the best: Purchase extra-virgin olive oil in glass containers, preferably tinted glass to preserve nutrients. At home, store oil in a cool, dark place. A cabinet located away from the stove and direct sunlight works well. You may leave it in its original glass container, but always replace the cap on the bottle and keep it tightly sealed.
Make it your go-to condiment: Cook with olive oil instead of butter. Mix with balsamic vinegar and fresh or dried herbs for salad dressing, and drizzle onto steamed broccoli, asparagus or cauliflower.
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