20 Fittest Foods
We count down the absolute best foods you can pile on your plate
by Joe Gould
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15) Eggs
74 calories per large egg
eat 3-7 eggs per week
"An egg a day is A-OK," says Ward. Here's why: Eggs contain a heavy-hitting 4 grams of pure muscle-building amino acids inside every shell, in addition to boasting some of the highest naturally available doses around of a vitamin called choline, which is thought to help enhance memory. "They're the gold standard in terms of providing all the right nutrients for muscle growth," says Ward.
14) Milk
118 calories per cup
get 3 servings of dairy per day
You know milk does a body good, but you may not know that skipping dairy makes your body angry, sort of. When you're not getting enough, your body releases hormones that cause your cells to retain calcium-and fat, says Michael Zemel, Ph.D., director of The Nutrition Institute at the University of Tennessee. Calories still count, so you should drink your milk by the glass rather than the gallon. But just make sure you get some. "There are components in dairy that help turn on your body's fat-burning system and slow down the storage of fat," says Zemel. And although other forms of supplements are great, this is one case in which the real thing works the best.
13) Water
0 calories
Drink 8 8-oz glasses per day
You know you need to be drinking more water, and for good reason. Water flushes toxins from your system, regulates body temp, acts as an insulator for joints, prevents kidney stones, and supplies the body with a raft of crucial minerals, says Marietta Amatangelo, R.D., of Germantown, Md. "Without water, none of the other super-foods would matter."
Although water helps in every way, it may be at its most powerful when it comes to weight loss. Drinking a glass or two of water a half hour or so before mealtime, for example, can help take the edge off your hunger.
Getting in all that water each day seem like a drag? Try making a half gallon of sugar-free lemonade you can sip throughout the day, or buy a pack of calorie-free flavorings to add to your water bottle at work.
12) Sweet Potatoes
100 calories per med. potato
Eat 1 per week
A four-ounce sweet potato holds more than 100% of our daily supply of beta carotene, a hefty dose of iron, and a plentiful shot of vitamins C and E. Together, these nutrients work together to protect your body against cellular damage of all types, especially in athletes who compete in extreme environments (such as altitude, heat, cold, or pollution). They're also one of the best foods for muscle recovery after a tough workout, says California sports nutritionist Kim Mueller, R.D.
And there are more ways to eat them than just baked, boiled, or topped with marshmallows. Try stirring cooked, diced sweet potato into chili or your favorite potato-salad recipe. You can also grate them into hamburgers or meatloaf, or use them to make your own oven-baked fries.
11) Soy
300 calories per cup
Eat 2 servings per week
If tough Navy SEALs eat soybeans, you can, too. Dietitian Wendy Jo Peterson, of Virginia Beach, who's married to a SEAL, serves him and his Navy buddies edamame. "They think they don't like it until I make them try it, and afterward, I tell them it's soybeans." Peterson calls soy a "perfect food." It has the protein of meat, the fiber of a whole grain, and the antioxidants, vitamins, and minerals of the best vegetables and fruits. If you don't like tofu and soy milk-there are easy ways to boost your soy intake. Soy nuts and the soy protein used in some protein shakes and bars not only taste great but are very guy-friendly.
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