Several images may come to mind when you think of power foods, but the most important aspect of these foods is the healthful benefits they can have on your body. Power foods are rich in vitamins and nutrients, low in calories and saturated fats and may even help prevent heart disease. Following a nutrition plan abundant in these foods can give you more energy and a longer, healthier life.
Vegetables
Beneficial power foods are not just green vegetables, contrary to popular belief. Carrots, garlic, onions, potatoes, tomatoes and squash are extremely beneficial as well. Carrots contain vitamins A and C, fiber and carotenoids, and at only 25 calories and 0.15 g of fat per serving, this food contains only 1 percent of your recommended daily amount of calories and less than 1 percent of your recommended daily amount of fat based on a 2,500-calorie diet; garlic and onions are good sources of fiber and phytochemicals; potatoes supply vitamins B6 and C, potassium, fiber and magnesium. Tomatoes and sweet potatoes are sources of vitamins A, C, E and fiber, with tomatoes providing the antioxidant qualities of lycopene and a medium sweet potato providing 112 calories and 0.07 g of fat, totalling less than 5 percent of your recommended daily amount of calories and less than 1 percent of fat based on a 2,500-calorie diet. Squash provides numerous nutrients such as vitamins A, B1, B6, and C, folic acid, copper, potassium, magnesium and calcium.
Protein
Protein is essential for the growth and maintenance of muscle mass, which can help boost metabolism and prevent injury. Proteins such as tuna and salmon supply vitamins B12 and D, protein and selenium. A 165-g can of tuna packed in water contains 191 calories and 1.35 g of fat for a calorie percentage of less than 8 percent of your daily calories and about 2 percent of your recommended fat intake based on a 2,500-calorie diet, while providing 42 g of protein. Tuna is also a source of omega-3, which may have heart-healthy benefits. Peanut butter provides protein, fiber, niacin, phosphorous, magnesium and vitamin E. Soy is also a source of protein and is considered a power food because of its folic acid, magnesium and manganese content. Egg whites are a low-calorie protein alternative and fortified eggs boast a source of vitamin E eight times higher than regular eggs.
Fruits
Many fruits qualify as power foods. Papaya boasts vitamins A, C and E, folic acid, potassium and calcium; cantaloupe and citrus fruits contain vitamins A, B6 and C, folic acid, potassium and fiber; bananas are a good source of potassium, fiber and vitamins B6 and C; apricots contain vitamins A, C, E and K; and apples contain vitamin C, fiber and flavenoids, which act as antioxidants. A medium, red apple contains 95 calories, 0.31 g of fat and 4.4 g of fiber, totaling less than 4 percent of your daily recommended allowance of calories, less than 1 percent of fat and over 14 percent of fiber based on a 2,500-calorie diet.
Sample Menu
Every meal you consume should be balanced in variety, with foods from as many different food groups as possible. A power-food breakfast could consist of 1 tbsp. of low-fat, natural peanut butter on whole-wheat toast with a side of cantaloupe. For lunch, try a spinach salad topped with a variety of power vegetables and a low-fat dressing. You may wish to sprinkle 2 tbsp. of low-fat shredded cheese over your salad for extra calcium and protein. A serving of tuna or salmon cooked in olive oil with a sweet potato on the side makes a highly nutritious dinner. Between meals, try a power fruit for more vitamins and minerals.
Caution
While a low-calorie menu can be a healthy alternative to higher-calorie, high-fat foods, fats and calories from a variety of different foods are essential to a balanced diet. Recommended caloric values vary from person to person and fluctuate as you increase or decrease regular physical activity. Talk to your health care provider to ensure that you are getting enough calories and fat in your diet before beginning a power-food regimen.
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