Powerful Foods to Pack on your Plate!
Red meat is packed with iron and zinc, two minerals essential for immunity and growth, Heidi tells us—especially for teen girls, who need an extra boost of iron “to offset menstrual losses.” (Ewww.) Look for lean cuts and pop it on top of a major salad.
SAY OK TO OJ
Juice often gets squeezed for being high in sugar. But 100-percent orange juice “packs in folate, potassium and many antioxidants,” Heidi explains. Plus, Vitamin C helps the bod absorb iron, so sip a glass of OJ with an iron-enriched cereal (like whole wheat Total) for a 1-2 punch in the a.m.
The dairy aisle is filled with egg whites to make skinny omelets and scrambles. But the yolk is a gold mine of Vitamin D, which helps bulk bones during teen years. Bods only build bone density until your twenties. After that, you’re stuck with what you’ve stored.
THE BEAN SCENE
Beans are low in fat and high in fiber and protein. Throw garbanzo beans on your salad, add cannellinis to spaghetti sauce and nosh on refried beans for taco night. Olé