2019-12-01_Good_Housekeeping

T

h

e

V

o

o

rh

e

s

/G

a

ll

e

ry

S

to

c

k

.

A Once a day

B A few days a week

C Rarely

STRESS FACTOR

Not Enough Iron

Holiday angst may have an impact on your levels of this essential mineral,

responsible for helping red blood cells carry oxygen throughout your

so-busy body. Skimping on it can leave you feeling beaten down.

recharge your battery If you answered:

A You’re probably getting enough iron.

B You could use more. If you’re a vegetarian,

pair your plant-based sources of iron with

food or drink that’s high in vitamin C for

increased absorption.

C Talk with your M.D. She may check your

levels and suggest an iron supplement.

Mini quiz: How

often do you eat

one or more of the

foods below?

Red meat,

shellfish, dark leafy

greens, beans and

fortified grains

Mini quiz: Think back

to your last few meals.

Did they each have:

Complex carbs

(beans or legumes;

brown or wild rice;

pasta or whole-grain

bread, etc.)

Fruits or veggies

Healthy fat (such as

avocado, nuts or olive oil)

Lean protein

If they didn’t include all of

the above, do your best to

mix and match these building

blocks at each meal going

forward — you’ll have steady

energy in no time. Why?

High-fiber carbs, protein and

good-for-you fats keep you

feeling full longer and

stabilize your blood sugar so

you’ll be less likely to grab a

tub of gummy Santas at the

cash register. Some options:

Carbs: oatmeal; sweet

potato; whole-grain bread;

wild-rice pilaf

Fat: avocado; olive oil;

nut butter; pesto

produce: dark salad

greens (like kale); fruit

salad; sautéed spinach;

steamed broccoli

Protein: an egg mixed with

two egg whites, scrambled;

baked salmon; cooked beans;

lean meat

STRESS FACTOR

eating

on the fly

This time of year is full

of quick food court bites

between store stops

and parties with snacks

that are more fun than

strictly nourishing.

Health more er y,  str s

54 GH DECEMBER 2019