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Eating
the power-packed way is simple. Choose healthy cuts
of meat -- chicken breast and turkey -- and pick fish
like salmon, tuna and flounder. If you're a vegetarian,
opt for yogurt, beans, nuts, and soy products like tofu.
Don't
forget that protein is just one part of healthy eating.
You should also include a variety of foods in your meals.
Carbohydrates are your body's main fuel, so grains like
pasta, rice, and bread should be on your plate often.
Fresh
fruit and crisp veggies round out a power-packed healthy
diet. Moderate amounts of sweets and fats (like ice
cream!) are okay, too. Just make sure you don't load
up on them instead of more nutritious food.
Vegetarians
take note: You can definitely get the iron you need
from meat-free sources. Prof. Spalding recommends dark
green, leafy vegetables, and raisins. Other fab' sources
are apricots, peanut butter, lentils, and black beans,
according to Schwager and Schuerger. You can get your
calcium from spinach, calcium-fortified orange juice,
and broccoli, they say.
Feel
a Snack Attack Coming On?
No
prob'... To boost the protein power of your diet, check
out Schwager
and Schuerger's tips
for healthy snacking:
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*
Spread some peanut butter on celery sticks
and wrap 'em in foil for a to-go power pack.
* In a plastic container or bag, mix up a handful
each of your favorite nuts (unsalted peanuts,
cashews, plain almonds), some raisins and, if you
want, a few M & M's. Shake it up and bring a small
baggie of your special trail-mix when you're on
the go.
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*
Mix some yogurt with your favorite fruit
for a meal or snack.
*
To boost the flavor of chicken or fish, try
herbs and spices instead of salt. Or, use
some quick marinades. |
Eating
the power-packed way is easy and delicious. And, it
can make a real difference in how you feel!
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