It's so easy to reach for coffee, cola or something sugary when you need a little afternoon pick-me-up. But there are smarter options. We asked nutritionists Constance Brown-Riggs, R.D., spokesperson for the American Dietetic Association, and Rovenia Brock, Ph.D., author of the popular Dr. Ro's Ten secrets to Livin' Healthy (Bantam), for tips on the best foods to boost energy, calm nerves, and improve overall health and well-being. The good news is that these power foods aren't exotic or generally expensive. In fact, most are probably already in your kitchen.
1 BLUEBERRIES
LOADED WITH ENERGY-BOOSTING CARBOHYDRATES, appetite-suppressing fiber and vitamin C, one cup of these colorful, tart-sweet berries has just 83 calories. And the substance that gives them their distinctive hue, anthocyanin, helps protect cells from damage that can lead to certain cancers, varicose veins and urinary tract infections. Whether they're fresh or flash-frozen, sprinkle blueberries over cereal or yogurt, or toss them into a blender with other ingredients for a delicious smoothie.
2 YOGURT
WITH BENEFICIAL LIVE BACTERIA CALLED PROBIOTICS, yogurt bolsters the body's ability to fend off certain infections and helps keep the intestines healthy, allowing them to absorb more nutrients-and energyfrom food. The vitamin B12 found in one cup of yogurt is another energy booster. Opt for either low-fat or fatfree. Brown-Riggs suggests trying Greek-style yogurt because it has a thicker, creamier texture. Bypass the varieties offering syrupy fruit on the bottom.
3 ALMONDS
A GREAT PROTEIN SNACK AND SOURCE OF ZINC, almonds promote pretty skin. They're high in magnesium and fiber-two proven energy boosters. But since they are calorie-dense, limit your serving to 20 almonds. To make sure you don't go nuts and eat too many, buy individual serving sizes or put a batch in a small plastic bag and drop it in your purse for a snack. "Eat them raw," advises Brock, "instead of the sugar- or honey-flavored versions."
4 SWEET POTATOES
LOW IN FAT AND HIGH IN FIBER AND ANTIOXIDANTS, sweet potatoes have twice the recommended daily allowance of vitamin A, which is essential to keep skin from becoming dry and flaky. They're also loaded with complex carbohydrates, resulting in a low glycemic index, meaning they digest slowly and keep you feeling fuller longer. Sweet potatoes taste great simply baked in their skin. BrownRiggs recommends having three cups a week, but says diabetics should limit themselves to a half-cup a week.
5 SALMON
LOW IN CALORIES AND SATURATED FAT, fish is an excellent source of lean protein. The cold-water varieties, such as salmon, sardine and mackerel, are also rich in omega3 fatty acids. These protect against heart disease. And for helping you feel your best, omega-3s can aid in the fight against depression. Aim for a three-to-four-ounce serving twice a week. Eat canned salmon, including the bones, for added calcium.
6 COLLARD GREENS
DENSE WITH VITAMINS AND MINERALS, collards are one of our favorite vegetables. One cup of cooked greens has just 49 calories, but is a top source of energy-boosting vitamin C, disease-fighting antioxidants and folate-an essential vitamin for expectant moms and women wishing to conceive. Collards and other leafy green veggies, like kale, contain magnesium, which can help decrease bloating associated with PMS. Combined with vitamin B6, also in collards, magnesium can reduce moodiness and anxiety.
7 BLACK BEANS
PACKED WITH ENERGY-BOOSTING IRON and soluble fiber that provides slow-burning fuel, black beans are a wonderful power source. With 15 grams of protein in one cup, they're a great way to replace meat on your menu. Eat three cups of dried beans weekly. Canned beans have about the same nutritional value as dried, but may contain extra salt. Look for low-sodium varieties and rinse before using.
OH YEAH, AND THE FOOD TO EAT FOR BETTER SEX? All of the above, says Brown-Riggs. " Whenyou include all the power foods in a well-balanced diet, combined with exercise and relaxation, you lay the foundation for quality sex," she says. In addition, Dr. Ro prescribes one to two ounces of dark chocolate (milk chocolate is basically sugar) as a sexenhancing treat, because it contains a hormone compound that increases feel-good endorphins in the brain.