You've asked for it!

66% of Trinity Fitness readers said they want more information on proper nutrition than any other topic (skin care, exercise, relationship advice), so I'm going to dedicate the rest of January to this very hot topic.

So, here's some valuable advice about what items to add to your grocery list and why:

KIWIFRUIT
Why does it belong in your cart: Ounce for ounce, kiwis are higher in vitamin C than any other fruit (yes, that includes the orange), with the exception of guava. If you’ve never tried a kiwi, it’s time to branch out. Obtaining enough vitamin C is critical for burning fat during exercise, according to a report in Nutrition & Metabolism. Vitamin C is involved in the production of carnitine, a compound crucial to fat oxidation. In the study, those people with marginal levels of vitamin C used significantly less fat for energy than those with an adequate amount in their blood. Thus, inadequate vitamin C in the diet may work against weight control. In addition, two medium kiwis — about 100 calories worth — provide more potassium than a medium banana.

How to select the best: Avoid bruises or wet spots. A kiwi that yields to gentle pressure provides the sweetest flavor. Ripen firmer kiwis in a paper bag for 2–3 days on the countertop, then refrigerate to retain freshness.

BERRIES
Why do they belong in your cart: Any berry is good for you: blueberries, raspberries, strawberries, cranberries, and more. Berries contain plenty of nutrients, including powerful antioxidants and vitamins that ward off cell damage and foster cell repair. Berries are also natural pain-relievers. The anthocyanins (beneficial plant compounds) in blueberries, raspberries and strawberries ease muscle aches. And since berries are bursting with water, they’re also relatively low in calories.

How to select the best: When possible, purchase locally grown berries and use within a day or two to prevent spoilage. Choose berries that are firm, bright and uniform in color. Refrigerate fresh berries immediately and wash them only when you’re ready to eat them.

CHICKEN
Why does it belong in your cart: Pure and simple, chicken is a low-fat source of high-quality protein that boasts a number of vitamins and minerals which contribute to peak energy levels, especially when increasing your exercise routine.

How to select the best: Fresh chicken should be in clean packages that are sealed tight and cold, while frozen chicken should be rock-solid to the touch. Look for products with no more than 7 grams of fat in a 3 ounce serving.

PORK TENDERLOIN
Why does it belong in your cart: With its juicy, flavorful texture, you’d think pork tenderloin was full of fat. It actually contains about the same amount of fat as a boneless, skinless chicken breast, according to recently released numbers by the United States Department of Agriculture (USDA). Pork is also a stellar source of niacin, one of the eight B vitamins that help break down the carbohydrates, fats and protein in food and convert it to energy your body can use. Niacin is also crucial in maintaining the health of your nervous system.

How to select the best: There’s very little waste when it comes to pork tenderloin, so choose a package according to the number of people eating - - figure about 4–6 ounces per person. Packages of tenderloin may be stored in the refrigerator for up to four days before cooking. Keep it longer by storing in the freezer for up to 6 months — just be sure each piece of meat is well wrapped.

SWEET POTATOES
Why do they belong in your cart: Sweet potatoes are a slow-digesting carbohydrate that stabilizes blood sugar levels — meaning more endurance, less hunger and less stored body fat. As a result, it’s a great pre-workout carbohydrate that provides a ton of potassium. Sweet potatoes also contain the most carotenoids of all vegetables. Carotenoids ward off cell damage from everyday metabolism and challenging physical activity.

How to select the best: Select medium-sized, firm sweet potatoes with no cracks or bruises on the skin. Store in a cool, dark, dry place, but do not refrigerate.

ROMAINE LETTUCE
Why does it belong in your cart: The darker green leaves of romaine do more to boost bone health than its iceberg cousin because they offer more vitamin K — about 41/2 times more — which is needed to make bone protein. Romaine also provides folate, a B vitamin you need to prevent a type of anemia that saps your energy and derails your workout routine. Just 1 cup of romaine supplies 75 mg of folate, nearly 25% of what women are required on a daily basis.

How to select the best: Pick brightly colored romaine with no tears or discoloration in the outer leaves. Just before eating, wash romaine with warm running water to gently remove dirt and debris.

COTTAGE CHEESE
Why does it belong in your cart: Cottage cheese is a top-notch source of protein that contains less calcium than yogurt but more protein.

How to select the best: Sodium is cottage cheese’s one drawback, so select a low sodium brand, if you can find it, one that contains about 50 mg of sodium per serving, a real bargain compared to the average 450 mg you find in regular low fat cottage cheese.

MILK
Why does it belong in your cart: Milk provides high-quality protein and calcium, but just so you know, it trumps yogurt in the vitamin D department. Obtaining enough vitamin D is linked to better lung function in adults, and it’s important for muscle growth and strength.

How to select the best: Skim milk is the best choice because you get the nutrient benefits without the fat.

FORTIFIED ORANGE JUICE
Why does it belong in your cart: If you’re going to drink juice, you might as well make the most of it. Orange juice with added calcium and vitamin D is the way to go. A glass of any orange juice earns you about half of the vitamin C you need every day. In a study published in the Annals of the Rheumatic Diseases, researchers followed 20,000 subjects who kept diet diaries. Those who consumed the fewest fruits, vegetables and vitamin C were 3 times more likely to develop inflamed joints than the subjects who consumed the highest amounts. Vitamin C also aids in the production of collagen, the connective tissue that holds together bones and joints.

How to select the best: Simply read the nutrition label and ingredients and choose orange juice fortified with vitamin D3 and a combination of calcium hydroxide, malic acid and citric acid, which are highly absorbable.

EGGS
Why do they belong in your cart: Egg protein is considered the gold standard because it provides all of the amino acids your body needs. Eggs are also filling, according to research published in the Journal of the American College of Nutrition. Those who ate an egg breakfast consumed an average of 164 fewer calories at lunch compared to a group who ate a bagel breakfast, even though both meals supplied the same number of calories. What’s even better, the egg eaters reportedly took in 400 fewer calories for the 36 hours after their egg meals.

How to select the best: Select a brand with at least 150 mg of DHA per egg. DHA or docosahexaenoic acid is an omega-3 fatty acid important for neural development. DHA is a major structural component of the brain as well as the most abundant fatty acids in the brain. It plays a vital role in the development of the central nervous system and retinal function.

OATMEAL
Why does it belong in your cart: Oatmeal is rich in fiber, filling you up for relatively few calories. Most instant varieties are fortified with iron, necessary for making red blood cells that carry oxygen to working muscles. A whole grain, oatmeal is naturally rich in the mineral manganese, which is required for strong bones as well as amino-acid and carbohydrate metabolism. Just one packet of instant oatmeal supplies nearly all the manganese you need per day.

How to select the best: Most instant oatmeal is loaded with sugar, which increases your daily calorie count. Choose oatmeal that contains no more than 160 calories, 7 grams of protein and 6 grams of fiber.

OLIVE OIL
Why does it belong in your cart: Olive oil contains monounsaturated fat, which can lower your risk of heart disease by reducing the total and low-density lipoprotein (LDL, or "bad") cholesterol levels in your blood. According to the Food and Drug Administration (FDA), consuming about 2 tablespoons of olive oil each day may reduce your risk of heart disease. You can get the most benefit by substituting olive oil for saturated fats (especially when cooking) rather than just adding more olive oil to your diet.

How to select the best: All types of olive oil provide monounsaturated fat, but "extra-virgin" or "virgin" olive oils are the least processed forms. As a result, they contain the highest levels of polyphenols, a powerful antioxidant.

If you have any questions about items you regularly buy, please email me. I want the best for you!!

HAPPY SHOPPING!

~ Live Well ~
Trinity Fitness
"Harmonizing your mind, body and soul for total Trinity Fitness"