YOUR FITNESS GROCERY LIST
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.
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.
95%-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.
CENTER AISLES 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 extravirgin
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. hers
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