Tag Archives: Eggs

Smart Food Choices, Head To Toe

Shopping ideas that’ll give you a healthy boost.

Build a better shopping list (and body) with these healthy foods recommended by Elizabeth Ward, MS, RD, a nutrition consultant and author of The Pocket Idiot’s Guide to the New Food Pyramid.


Tufts University researchers have found that the antioxidants in blueberries and salmon may help protect the brain from Alzheimer’s disease and dementia.


Eggs contain two carotenoids (lutein and zeaxanthin) that protect vision and choline, a key ingredient of a neurotransmitter that gives memory a boost. And spinach, kale, and orange bell peppers have eye-protecting carotenoids, and many fruits contain protective vitamins A, C, and E.


Milk and other foods high in vitamin D — shrimp, sardines, eggs — may lower the risk of skin cancer. Plus, studies suggest that the ellagic acid in berries can prevent or slow skin cancer.


An excellent source of protein, pork tenderloin has less heart-clogging fat than a boneless, skinless chicken breast. And extra-virgin olive oil is low in saturated fat and fights inflammation, implicated in heart disease and cancer.


The vitamin D in milk, OJ, and shrimp helps calcium absorption. Broccoli, spinach, and romaine are rich in bone-building vitamin K.

Take a stroll: Walk to the grocery store, and you’ll get exercise while you load upon healthy ingredients.

7 Energizing Fat-Fighting Foods for Walkers

To help you lose weight and go strong as you stride, work these healthy, expert-recommended eats into a 1,500-calorie-a-day plan.

Homemade trail mix

The complex carbs in this snack may keep energy up and weight down: A study from England found that women who ate muesli and fruit before exercising burned twice as much fat during a workout as those who ate cornflakes, white bread and jam. Mix 1/2 cup Kashi GoLean cereal, 1 large whole-grain pretzel broken into pieces, 3 Genisoy crisps and 1/4 cup walnuts (344 calories, 39 grams carbs).


A 78-calorie egg contains all the amino acids your muscles need to recover post-walk. It will also help ward off hunger: Women in a study from Saint Louis University who chose eggs rather than a bagel for breakfast ate 264 fewer calories throughout the day.


A substance in tart cherries (52 calories per cup) may reduce inflammation. Exercisers who drank 12 ounces of cherry juice, such as Eden Organic Montmorency Tart Cherry juice, twice a day for eight days were less sore after strength-training than those who didn’t have the juice, according to a University of Vermont study.


Eating this fish may help keep you from getting winded: A two-year Japanese study found that the omega-3 fatty acids in salmon improve lung function. The fish contains more than the daily recommended 1.1 grams of omega-3s per 181-calorie, 3½-ounce serving. Try two or more servings a week.

Dry-roasted edamame

The protein in soybeans helps regulate blood sugar “to give you a consistently high level of energy on longer walks,” says Meridan Zerner, R.D., of the Cooper Aerobics Center in Dallas. Plus, edamame has 4 grams of feel-full fiber per 127-calorie lh-cup serving.

Low-fat plain yogurt

“Studies show that we lose calcium when we sweat,” says FITNESS advisory board member Leslie Bonci, R.D. One 120-calorie cup of plain, low-fat yogurt provides 40 percent of your RDA.


All dark leafy greens contain bone-strengthening vitamin K, but raw spinach packs a whopping 161 percent of the RDA in one 7-calorie cup. Eat it in a salad to supplement each skeleton-boosting stroll.