Eating for energy: nutrient-packed foods that will keep you going and going

7 POWER POINTS FOR ENERGY

1. Skip the excuses (not hungry, no time), not breakfast. A light meal is the ideal wake-up call for your brain. After a ten-hour "fast" it needs a new supply of glucose (blood sugar). For clear-headed thinking and sustained energy, eat a combination of carbohydrates, protein and fat--like a bowl of cereal with low-fat milk and a banana. Or make a fruit smoothie (fruit or fruit juice blended with milk or yogurt).

2. Eat several minimeals throughout the day instead of three large meals. A steady supply of nourishment prevents the slump brought on by low blood sugar. Plan to eat about every three hours to stay on track.

3. Pump up your iron with pumpkin seeds, canned salmon and extra-lean meat. Iron-poor blood can cause you to feel exhausted after even minimal activity, like walking up a flight of stairs. A moderately active woman should consume at least 18 milligrams of iron daily. One ounce of pumpkin seeds contains 4.25 milligrams of iron. Kidney beans, spinach and lean beef are other good sources of iron.

4. Ditch a starvation diet. Ultralow-calorie diets can result in lethargy and poor mental functioning. Consume less than 1,000 calories a day only under medical supervision.

5. Keep pick-me-up snacks on hand. Healthy, well-planned snacks can add zip when you're zapped. Smart snacks are dense with nutrients, especially carbohydrates, and light on calories (no more than 250). Try veggie sticks such as bell peppers, celery, zucchini (precut and packaged from the supermarket) with a low-fat dip; yogurt and fresh fruit; peanut butter on whole wheat crackers; and pita bread with hummus.

6. Fill up with fiber. Foods that contain dietary fiber make their way through the stomach slowly, helping you to feel full and energized longer. Reach for apples, pears, strawberries, dried figs, Brussels sprouts, baked potatoes with skin, bran cereals and oatmeal. A sprinkle of oat bran or wheat germ over yogurt, salads or desserts adds vital B vitamins as well as fiber. Count in at least 20 grams of fiber daily.

7. Water: Don't leave home without it. Starting the day with a full 32-ounce or one-liter bottle of water that you carry with you helps you keep track of your water intake and serves as a reminder to drink. Dehydration can cause fatigue and poor performance.

KEEP YOUR ELECTROLYTES CURRENT

Three common minerals--sodium, chloride and potassium--are collectively known as electrolytes. They get their name because they transmit electrical currents in our bodies. Their job is to maintain the water balance in cells and to help muscles contract and relax. As you sweat during a workout, your body loses small amounts of electrolytes, mostly sodium. (You've probably tasted the saltiness of your perspiration.) This is where bottled sports drinks come into play. Their mix of salt and sugar help to renew your charge and vitality. Gatorade's Propel Fitness Water and Reebok Fitness Water are popular choices. In addition, there's a new assortment of vitamin- and mineral-enhanced waters, like Glaceau Fruit Water and Veryfine [Fruit.sub.2]O, that are calorie-free. Water, of course, is an excellent choice for rehydration; it's just hard to get enough of it down sometimes. The designer waters offer flavorful alternatives.

ENERGY BUSTERS

Just as you can eat certain foods at specific times for a surge, there are foods and habits that can trigger a slump. Avoid the following:

* More than two 5-ounce cups of coffee a day Excess caffeine can trigger withdrawal symptoms that include fatigue (which may lead to another cup of coffee). Coffee may also interfere with a good night's sleep and cause a groggy start the following day.

* A high-calorie meal of 1,000 calories or more When the body shifts into gear to digest a large meal loaded with fried or fatty foods and carbohydrates, topped off with high-calorie sweets, it spends a lot of effort. This can cause tiredness and you won't have enough energy to do the things you want to do. No wonder you feel like napping.

* A junk-food habit Chips, donuts, soft drinks and candy bars are okay as an occasional treat. But they offer too few nutrients and too many calories, and are a poor substitute for healthy snacks.