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| The 25 Best
Foods for Fitness |
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| When it comes to choosing the foods we eat, we have so many
choices that it often becomes confusing. As Americans, we are
blessed with almost every kind of food imaginable, available
right next door at the supermarket. There are, however, some
very specific foods that help improve athletic performance. The
foods listed below are particular important to keep in your
diet. The following foods, in alphabetical order, provide
premium fuel for the active athlete. |
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Banana
The perfect portable snack. They're one of the richest sources
of potassium, which may help regulate blood pressure, and are
good sources of fiber. Frozen banana chunks make a terrific
guilt-free snack. Bananas are also a natural antacid and help
keep your muscles from cramping.
1 banana = 105 calories, 0.5 g. fat, 27 g carbohydrate, 1.2 g
protein, 1 mg sodium, 0 mg cholesterol, 2.2 g fiber, 451 mg
potassium.
Beef
Truly lean beef is a great source of zinc, high-quality protein
and iron. Choose lean cuts such as shank, round, flank, and
chuck and trim all excess fat before cooking. Broil or bake meat
on a rack, so meat doesn't cook in its fat.
3-oz. lean round steak = 163 calories, 5 g fat, 0 g
carbohydrate, 27 g protein, 56 mg sodium, 69 mg cholesterol, 0 g
fiber, 13% RDA for iron, 32$ for zinc, 41% for vitamin B12.
Beans-Legumes
An excellent source of fiber (important for keeping blood sugar
and cholesterol levels under control). In fact, beans provide
even more soluble fiber than oats. They're high in protein and a
good source of folic acid, a B vitamin important for building
protein and red blood cells.
1/2 cup serving = 112 calories, 0.4 g fat, 21 g carbohydrate,
7.5 g protein, 1 mg sodium, 0 mg cholesterol, 7.7 g fiber, 304
mg potassium, 11% RDA for folic acid.
Broccoli
A wonder food! - one of the best nutritional bets around. Not
only is broccoli high in fiber and vitamin C, it provides folic
acid, calcium, magnesium and iron.
1 cup, cooked = 46 calories, 0.4 g fat, 9 g carbohydrate, 5 g
protein,, 16 mg sodium, 0 mg cholesterol, 4.8 g fiber, 164% RDA
for vitamin C, 42% RDA for vitamin A, 17% for calcium, 24% for
folic acid.
Brown Rice
A good source of complex carbohydrates that provides twice as
much fiber as white rice. Moreover, it beats white rice for
almost every nutrient, including zinc, magnesium, protein,
vitamin B6 and selenium.
1/2 cup serving = 116 calories, 0.6 g fat, 25 g carbohydrate,
2.5 g protein, 0 mg sodium, 0 mg cholesterol, 0.6 g fiber
Carrot Juice
Probably the most concentrated source of beta-carotene, which,
in addition to its possible role as a cancer fighter, may play a
key role in preventing the formation of cataracts later in life.
Beta-carotene, a source of Vitamin A, also may boost your immune
system's ability to fight bacterial and viral infections.
1/2 cup serving = 49 calories, 0.2 g fat, 11 g carbohydrate, 1 g
protein, 36 mg sodium, 0 mg cholesterol, 1.2 g fiber, about 33%
RDA for vitamin A.
Low Fat or Fat Free Cheeses
Great sources of calcium, but read nutritional labels carefully:
Some of these cheeses aren't much lower in fat than their
regular counterparts, and they can be high in sodium. Choose one
that contains 5 grams or less fat per ounce.
1 -oz serving Alpine Lace = 85 calories, 5 g fat, 7 g protein,
85 mg sodium, 20 mg cholesterol, 35% RDA for calcium.
Chicken
Three ounces of skinless chicken breast has only 3 grams of fat
and contains vitamin B6, a nutrient important for metabolizing
protein. Dark meat has more fat than white, but also more B
vitamins, iron, zinc, and other nutrients. Unlike popular
belief, skin fat does not "migrate" into the meat, so cook the
chicken with the skin on and remove after cooking. This keeps
the chicken moist.
3-oz. Breast, no skin, roasted = 140 calories, 2.9 g fat, 0 g
carbohydrates, 26 g protein, 62 mg sodium, 0 g fiber, 58% RDA
for niacin, 25 % for vitamin B6.
Corn
An often-overlooked source of fiber and carbohydrate. Sure,
fresh corn tastes best, but frozen or canned alternatives are
convenient ways to get additional fiber in your diet. Corn also
has almost no fat.
1/2 cup serving = 67 calories, 0.6 g fat, 17 g carbohydrate, 2.5
g protein, 4 mg sodium, 1.6 g fiber, 17 micrograms folic acid.
Dried Fruit
Because most of the water has been removed, dried fruits are
terrific concentrated sources of energy and good sources of iron
- a mineral that helps prevent anemia. High in fructose, they
also can be intensely sweet, making them great desserts or
snacks - and they're fat free.
3-oz serving = 203 calories, 0.4 g fat, 53 g carbohydrate, 3.1 g
protein, 8.5 mg sodium, 0 mg cholesterol, 6.8 g fiber, 22% RDA
for iron, 123% RDA for vitamin A.
Fig Bars
A favorite among cyclists and runners because they pack a strong
carbohydrate punch and are easy to eat during exercise. Much
lower in fat than most treats, fig bars also supply a bit of
fiber - not a lot, but more than most sweets.
2 bars = 106 calories, 1.9 g fat, 21 g carbohydrate, 1 g
protein, 90 mg sodium, 0 mg cholesterol, 5 g fiber.
Grapes
Once thought to provide few significant nutrients, now
researchers find that grapes are a good source of boron, a
mineral believed to be important in building and maintaining
healthy bones.
1/2 cup serving = 29 calories, 0.2 g fat, 1 mg sodium, 0 mg
cholesterol, 0.3 g fiber.
Kiwi
The odd little fruit in the fuzzy brown wrapper proves that good
things can come in small, ugly packages. Each kiwi provides 75
mg of vitamin C and 1.7 grams of fiber.
1 kiwi = 46 calories, 0.3 g fat, 11 g carbohydrate, 0.8 g
protein, 4 mg sodium, 0 mg cholesterol, 1.7 g fiber, 124% RDA
for vitamin C.
Lentils
Good sources of protein and complex carbohydrates, lentils also
deliver a good amount of iron, particularly if you're limiting
your intake of red meat. Lentils are easier to prepare than
other legumes because you don't have to soak them overnight
before cooking. Great on their own, in soups or as an addition
to ground meat.
1/2 cup serving = 105 calories, 0 g fat, 20 g carbohydrate, 8 g
protein, 30 mg sodium, 0 mg cholesterol, 5.2 g fiber, 12 % RDA
for iron, 7% for zinc, 9% for folic acid.
Skim Milk
Skim milk is an excellent low-fat source of calcium and vitamin
D - both important for maintaining healthy bones. Research
suggests that you have less risk of developing colon cancer with
high blood levels of vitamin D than with low levels. But don't
turn to supplements for vitamin D: large amounts can be toxic.
8 oz. = 80 calories, 0.4 g fat, 11 g carbohydrate, 8 g protein,
4 mg. cholesterol, 117 mg sodium, 0 g fiber, 24% RDA for vitamin
D, 28% for calcium.
Oatmeal
A good source of soluble fiber, and then some: In a research
study, adding 2 ounces a day of oatmeal to a low-fat diet
significantly lowered subjects' blood cholesterol in about four
weeks.
1/2 cup serving = 73 calories, 1.2 g fat, 13 g carbohydrate, 3 g
protein, 1 mg sodium, 0 mg cholesterol, 2.7 g fiber.
Orange Juice
Besides being an excellent source of vitamin C, one 6-ounce
glass provides nearly as much potassium as a banana and about 23
percent of the RDA for the sometimes-hard-to-find B vitamin
folic acid.
6 oz. = 76 calories, 0.3 g fat, 15 g carbohydrate, 1 g protein,
1 mg sodium, 0.1 g fiber, 340 mg potassium, 142% RDA for vitamin
C, 23% RDA for folic acid.
Papaya
Papaya is a treasure trove of nutrients. One-half of this exotic
fruit provides almost as much potassium as a banana and more
than 100% of the RDA for vitamin C. It's also a good source of
cancer-fighting beta-carotene.
1/2 papaya = 59 calories, 0.2 g fat, 15 g carbohydrate, 1 g
protein, 4 mg sodium, 0 mg cholesterol, 12.2 g fiber, 395 mg
potassium, 158% RDA for vitamin C, about 62% RDA for vitamin A.
Pasta
Pasta is loaded with complex carbohydrates for long-lasting
energy, whether you're an athlete or a couch potato. Enriched
pasta also provides iron and the important B vitamins thiamine,
niacin and riboflavin.
1/2 cup serving = 77 calories, 0.3 g fat, 28 g carbohydrate, 5.3
g protein, 0 mg cholesterol, 1 mg sodium, 35% RDA for thiamine,
15% RDA for riboflavin, 15% RDA for niacin, 10% RDA for iron.
Potato
The potato is probably one of the most underrated foods. Besides
being a powerhouse of complex carbohydrates, a 6-ouncer also
provides almost twice as much potassium as a banana, just over
one-third of the RDA for vitamin C and 66 percent of the RDA for
iron. It's also a good source of copper, which most people tend
to be short on.
6-oz, baked, with skin = 337 calories, 0.2 g fat, 78 g
carbohydrate, 7 g protein, 35 mg sodium, 0 mg cholesterol, 4 g
fiber, 974 g potassium, 38% RDA for vitamin C, 66% RDA for iron,
70% RDA for copper, 56% RDA for vitamin B6.
Salmon
Salmon is one of the richest sources for omega-3 fatty acids,
which may provide some protection against heart disease. Eating
salmon or other ocean fish like mackerel, herring or tuna twice
a week may be enough for you to reap the health benefits. Fish
oil may also fight arthritis, alleviate psoriasis and reduce
high blood pressure. Salmon is also an excellent source of
selenium, which may play a role in cancer prevention.
3 oz. cooked = 45 calories, 0.6 g fat, 0 g carbohydrate, 0 g
fiber, 40 micrograms selenium, 42% RDA for niacin, 35% RDA for
calcium. Most types of salmon provide about 1 g omega-3 fatty
acids.
Strawberries
Sweet, delicious strawberries are excellent sources of vitamin C
and fiber. They also contain ellagic acid and beta carotene,
which may prove important in cancer prevention.
1-cup serving = 45 calories, 0.6 g fat, 11 g carbohydrate, 1 g
protein, 2 mg sodium, 0 mg cholesterol, 2.2 g fiber, 141% RDA
for vitamin C.
Water
The most critical nutrient in your body, it's needed for just
about everything that happens, and you lose it fast: at least 2
cups daily just exhaling; 10 cups through normal waste and body
cooling: 1 to 2 quarts per hour running, biking or working out.
Eight glasses a day is enough for sedentary people, but if your
physically active, you need more. Drink 8 to 20 ounces of water
about 15 minutes before working out. If you run, drink at least
2 cups of water for every pound you lose on your course.
Whole-Grain Cereals
Besides providing lots of complex carbohydrates, they're a great
way to get fiber in your diet - a prevention measure that the
National Cancer Society strongly recommends. What's more,
research suggest that eating a high-fiber cereal at breakfast
may curb your appetite at lunch. Read the labels: a cereal
should contain at least 5 grams of fiber and no more than 1 or 2
grams of fat per serving.
Fat Free Yogurt
Among the few truly excellent sources of calcium - 452 mg per
8-ounce carton - and riboflavin, yogurt's also a strong source
of vitamin B12. Use it to reduce fat in your diet: substitute it
for sour cream in casseroles or sauces: mix with herbs for
vegetable dip; blend with fruit for a thick drink; stir into
soups to make them creamy. Frozen, it's an excellent substitute
for ice cream. To cut calories in half in flavored yogurts,
choose brands artificially sweetened with NutraSweet.
8-oz serving, plain = 127 calories, 0.4 g fat, 17 g
carbohydrate, 13 g protein, 174 mg sodium, 4 mg cholesterol, 0 g
fiber 45% RDA for calcium, 31% for riboflavin, 23% RDA for
vitamin B12.
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