Nutrition

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 then slice or cut into chunks for salads. Combine kiwi with pineapple and mandarin oranges for a tropical fruit salad.