Certain foods set you up for success. Are you eating them?
The most successful women aren't sluggish and hangry. They eat foods that give them energy, help their brains work extra well, and generally make them feel awesome.
Never mind superfoods. These power foods will help keep you on your game, according to New York City-based registered dietitian Dara Godfrey. So go on — dig in to:
1. Sweet Potatoes: You know they're high in carbs — but that's not a bad thing when you need a boost of energy to help you do your thing, whether that's a late night at the office or a lunch-hour gym session. Sweet potatoes are high in vitamin A, which supports eye health, and vitamin C, which fends off sickness that can slow you down. And do you really need an excuse to eat sweet potato fries? (Bake them to avoid the saturated fat that messes with your health and your waistline.)
2. Edamame/ Lentils/ Black Beans: All three are filled with fiber and protein to fend off hunger when the grumbles strike. Keep a snack pack of roasted edamame in your purse or a bag of baked black beans or lentil chips in your desk drawer to fuel up when you're too busy to take a break.
3. Brown Rice: Brown rice is rich in manganese, a mineral that helps produce sustained energy from protein and carbs to help you stay on your game throughout the day.
4. Chia Seeds: The word chia actually means strength, so it's no surprise that people eat these seeds — which are high in fiber, protein, omega-3 fatty acids, and antioxidants — to boost their energy. Because they expand during digestion, they can fill you up — and help keep you feeling full.
5. Bananas: They deliver a dose of fiber to fend off hunger throughout the day. Even better, some studies suggest that the fruit promotes healthy gut bacteria to help your digestive system run smoothly. Bananas are also cheaper than most packaged snacks and other kinds of fruit, so you can feel good about your food choices and spend your paycheck somewhere besides the grocery store.
6. Blueberries: These fruits are rich in antioxidants, which fend off disease and help protect the cells in your brain (and everywhere else) from aging. Toss some in your cereal or salad to stay super sharp.
7. Spinach: Spinach is filled with iron and vitamin K, which promote bone health. Eat up and you won't actually break a leg when you set out to nail an interview or head up a big meeting.
8. Salmon: The fish contains protein and omega-3 fatty acids, which are absolutely essential for a healthy mind. It's just one reason why sushi makes such a perfect power lunch.
9. Eggs: These bad boys contain high-quality protein and amino acids that help your body rebuild muscle when you tear up the rug at a dance party or cardio class. Godfrey also points out that egg yolks contain choline, which aids memory. And who doesn't need help in that department?
10. Dark Chocolate: Everyone's favorite flavor didn't make this list for nothing. Dark chocolate contains flavonoids, potent antioxidants that may improve brain health, and may boost blood flow to the brain — a good thing if you want to think clearly. (Duh.)
11. Almonds: Almonds, which are full of energizing protein and manganese, are portable and satisfying to munch on when hunger and stress get the best of you at work.
12. Walnuts: One serving of walnuts contains up to 90 percent of the recommended daily value of omega-3 fatty acids, which is awesome news for your brain. Walnuts are also an excellent source of vitamin E, manganese, calcium, and iron. So they're practically multivitamins.
13. Yogurt: Yogurt contains energizing magnesium and vitamin B12, which may help fend off age-related memory loss, dementia, and brain shrinkage. Bonus: Research suggests it may promote healthy gut bacteria to keep your weight in check — even when long hours keep you away from the gym.
14. Quinoa: This stuff tastes like comfort food, but it's actually a high-protein whole grain that's loaded with fiber, magnesium, and amino acids, all of which benefit the brain. Quinoa also contains special compounds called flavonoids, which have antiviral, anticancer, and antidepressant effects.
15. Avocado: The creamy fruit that makes guacamole taste ~*mAgIcAl~* isn't just delicious — it's full of healthy fats that help your body absorb essential nutrients from other foods you eat. In other words, it makes your salads healthier, and your mind and body function better.
16. Coconut water: In moderation, coconut water can help prevent leg cramps and replenish electrolytes post-heavy workout. Drink up!
17. Seaweed: Seaweed contains iodine, which keeps your thyroid in tip-top shape. Because this gland regulates your hormones — and hormone imbalance can cause fatigue — get your fill of seaweed from dried seaweed snacks or straight-up seaweed salad.
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