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Focus on Power Foods

Pack Your Lunch with Punch

-- By Zach Van Hart, Staff Writer
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Did you know that ants can lift up to 50 times their own weight? This goes to show that power can come from small places. The same theory applies to power foods. 

Power foods are a combination of low calories and high nutrients, or foods that keep you feeling satisfied. Quite simply, you can make your calories work for you. The more efficiently you eat, the more you can eat before reaching your calorie limit.

The great part about power foods is that you are likely eating some of them already! And if not, parts of your diet can be easily replaced by other power foods. Adding just a few more power foods can make a big difference in your calorie intake and appetite.

At the top of the Power Food list are foods that contain proteins, fiber and healthy (whole grain) carbohydrates. These foods have tons of nutrients that give you long-lasting energy without a lot of calories, all while making you feel fuller faster. However, there are power foods in every food group and plenty of options to choose from.

 Good Power Foods 

Grains
  • whole wheat cereal
  • oatmeal
  • whole wheat bread,
  • whole wheat pita
  • whole wheat bagels
  • whole wheat pasta
  • brown rice
  • whole rye
Fruits/Veggies
  • oranges
  • berries 
  • cantaloupe
  • watermelon
  • apples
  • avocado
  • chili peppers
  • spinach
  • sweet potatoes
  • tomatoes
Dairy/Protein
  • low fat or skim milk
  • low fat yogurt
  • salmon
  • tuna
  • chicken
  • almonds
  • peanuts
  • walnuts and hazelnuts
  • beans
  • eggs
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About The Author

Zach Van Hart Zach Van Hart
Zach is a journalist who regularly covers health and exercise topics.

Member Comments

  • Thanks for the list! Whole grains a fruits are easier for me to incorporate into my meals, so I'll work on adding the vegetables! - 6/3/2014 8:37:50 AM
  • It's nice to have a reminder to look for sugar in popular food content! However very few of those are actually surprising. it's hardly shocking that sweetened ice tea has sugar. - 5/12/2014 10:26:06 AM
  • I Love this article especially because I already eat these delicious & healthy foods ! Thank you for all of the positive reinforcement !! - 2/3/2013 10:45:23 AM
  • I love these kind of posts or articles. Its a good reminder of what I should be eating and what to replinish in my home! - 5/17/2012 10:57:31 AM
  • Wondered what I could eat for lunch today and had oatmeal with raisins and 1 Tbsp. pecans and 1/2 cup soy milk. Very filling. - 9/7/2010 8:15:23 PM
  • GENA92280
    I'm really trying to eat better and I love all new ways to go about doing that - 9/11/2008 2:11:05 PM
  • HELP4ME21
    Hello There,
    I'm also new to the site and am loving the great tips you share. I will try the frozen bluberries, I can also use them along with other frozen fruits for smoothies. Thanks for all the tips and nutrtional information. - 8/12/2008 10:02:54 AM
  • I already eat some of these, It's nice to see there lots more. - 8/6/2008 9:21:24 AM
  • SPIRITFIRE98
    Already a bunch of my favorites. It's good to know I am on the right track...yeah!! - 8/6/2008 2:30:15 AM
  • This list is a helpful start for finding quality food to substitute for the junk that can worm its way into the normal diet. Fish, nuts, whole grains, fresh fruits and vegetables...it's not rocket science, but a reminder helps keep everybody on track. Thanks! - 6/18/2008 10:20:42 PM
  • I'm not sure why raisin bread is on the list, but I do know that most dried fruits are pretty high in sugar. Some are worth eating in moderation nonetheless, because they're still a better way to get fruit into your diet than by drinking juice, where all the fiber has been removed. - 4/2/2008 9:06:54 PM
  • That list is a great start! The Lord has provided lots of great food for us to eat - I'm especially digging the blueberries on the list. Try freezing them in ziplock baggies and eating them frozen. Our kids love them too. - 4/1/2008 1:07:00 PM
  • LPJEMS
    Great article has reminded me what I used to eat and why I've gone wrong!! - 4/1/2008 4:51:09 AM
  • FORSUE1
    Great list to post to the front of the refrigerator. Curious though...Why raisin bread and not raisins? - 3/16/2008 3:43:35 PM
  • Fantastic list! These are posted on my refridgerator and will be the focus of my families meals. - 3/15/2008 3:56:41 PM