Healthy Foods for Working Women

Working women have very little time to even eat, much less prepare healthy meals. Thus, they should be able to easily include foods that provide their nutritional needs. That said, below are some super foods that all working women should incorporate in their meals and snacks:

Calcium-fortified orange juice – a glass of freshly squeezed of O.J. fortified with calcium every day helps prevent PMS, high blood pressure, and osteoporosis.

High fiber cereal – fiber helps counteract calories, fights cancer, and improves digestive function. Make sure to choose a cereal that has at least 7 grams of fiber per serving.

Berries – blueberries are packed with antioxidants which help slow down aging. Other berries such as raspberries, strawberries, or blackberries also contain high oxidant levels. Berries contain other nutrients like fiber, and ellagic acid, a compound that is being studied to fight colon cancer.  

Apples and nuts – fruit and nuts provide protein and antioxidants, as well as sustained energy release – making it ideal for office snacks.

Whole grains – whole grains are chock full of fiber which offers plenty of benefits including canceling out calories. Get your fill from whole wheat bread, whole wheat pasta, and whole grain cereals.

Lean protein – the more active you are, the more protein you need. Some good lean protein sources include: fresh fish, hormone-free chicken, eggs, and lean meats like turkey or pork tenderloin. You can also get protein from soy – though some people have problem digesting soy. Get your lean protein fill from a wide variety of sources.

Beans – beans are packed with lots of nutrients. A half cup of beans contains 5 grams of fiber. Beans help fight colon cancer and help you feel full for longer, without packing extra calories.

Cocoa leaves – cocoa, minus the fat, contain more antioxidant than tea. Cocoa also has flavanoids that help keep platelets from clotting, which may prevent heart attacks. Milk in hot cocoa benefits your bones.

Dipped carrots – a bit of dip (dressing or cheese) is actually good for you. Carrot sticks with a cube of cheese or dip helps in the absorption of carotenoids, which help fight cancer.



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