This member of the legume family has an all-star nutrition profile—one cup provides nearly 40% of a woman’s daily iron needs. Make a cold salad by tossing them with olive oil, lemon juice, and chives.
2 of 10
Plain Yogurt
Don’t waste time with the extra calories and added sugars that come with fruit-flavored varieties. Dollop it on top of tacos in place of sour cream, or serve with roasted peaches for a classy, no-guilt dessert.
3 of 10
Wild Salmon
Skip the farmed stuff for an increased amount of omega-3 fatty acids. Rub fillets with chopped rosemary, top with sliced lemon, season with salt and pepper, and bake until opaque.
4 of 10
Tofu
Check the label to make sure you buy tofu that has been processed with calcium sulfate or nagari. Use the soybean curd to bulk up a vegetable stir-fry, or purée the smooth, silken kind into fruit smoothies.
5 of 10
Sardines
These small fish are nutritional gold mines of omega-3s, calcium, and a slew of other vitamins, including heart-healthy B12. Mash some in a bowl with lemon juice, Dijon mustard, and chopped herbs like parsley and basil, then serve over lettuce.
6 of 10
Kale
The dark leafy green is chock-full of calcium and vitamin K (another important bone builder). More and more, it’s being prepped raw in salads: Use your hands to massage it with olive oil, then top with diced avocado and shaved parmesan.
7 of 10
Steak
Ask the butcher for top sirloin, which qualifies as extra lean because it contains only 5g of total fat and 2g of saturated fat per 3.5 oz serving. Make it stretch by searing it on the grill and serving it sliced over a bed of spinach with crumbled blue cheese and a drizzle of balsamic vinegar.
8 of 10
Eggs
Just one hits 18% of the recommended daily value of iodine, which women severely lack. Serve it poached (oh, it’s easy—just pour a cracked egg into simmering water and cook until the white is just set and the yolk is still loose, about five minutes) atop a flatbread or green salad.
9 of 10
Farro
This ancient grain has become a favorite of restaurant chefs for its nutty flavor and stellar health benefits. Mix with halved cherry tomatoes and basil pesto for a picnic-friendly lunch.
10 of 10
Ground Turkey
Pick the leanest you can find. Brown it, season it with cayenne, cumin, and oregano, and add it to scrambled eggs or tacos.
This member of the legume family has an all-star nutrition profile—one cup provides nearly 40% of a woman’s daily iron needs. Make a cold salad by tossing them with olive oil, lemon juice, and chives.
Plain Yogurt
Don’t waste time with the extra calories and added sugars that come with fruit-flavored varieties. Dollop it on top of tacos in place of sour cream, or serve with roasted peaches for a classy, no-guilt dessert.
Wild Salmon
Skip the farmed stuff for an increased amount of omega-3 fatty acids. Rub fillets with chopped rosemary, top with sliced lemon, season with salt and pepper, and bake until opaque.
Tofu
Check the label to make sure you buy tofu that has been processed with calcium sulfate or nagari. Use the soybean curd to bulk up a vegetable stir-fry, or purée the smooth, silken kind into fruit smoothies.
Sardines
These small fish are nutritional gold mines of omega-3s, calcium, and a slew of other vitamins, including heart-healthy B12. Mash some in a bowl with lemon juice, Dijon mustard, and chopped herbs like parsley and basil, then serve over lettuce.
Kale
The dark leafy green is chock-full of calcium and vitamin K (another important bone builder). More and more, it’s being prepped raw in salads: Use your hands to massage it with olive oil, then top with diced avocado and shaved parmesan.
Steak
Ask the butcher for top sirloin, which qualifies as extra lean because it contains only 5g of total fat and 2g of saturated fat per 3.5 oz serving. Make it stretch by searing it on the grill and serving it sliced over a bed of spinach with crumbled blue cheese and a drizzle of balsamic vinegar.
Eggs
Just one hits 18% of the recommended daily value of iodine, which women severely lack. Serve it poached (oh, it’s easy—just pour a cracked egg into simmering water and cook until the white is just set and the yolk is still loose, about five minutes) atop a flatbread or green salad.
Farro
This ancient grain has become a favorite of restaurant chefs for its nutty flavor and stellar health benefits. Mix with halved cherry tomatoes and basil pesto for a picnic-friendly lunch.
Ground Turkey
Pick the leanest you can find. Brown it, season it with cayenne, cumin, and oregano, and add it to scrambled eggs or tacos.
