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Smarter Snacking These vitamin-rich foods fulfill our daily requirements for health and taste We’re pretty good at multitasking. And, so are the meals that we eat. “Food provides not only vitamins and minerals, but other nutrients and phytonutrients,” says Leslie Bonci, director of sports nutrition at UPMC Center for Sports Medicine. It’s important to meet our daily requirements of these vitamins and minerals, without going overboard on any one in particular. Bonci’s solution? Reach for ingredients from each of the categories below to make a colorful and healthful dish. Then, feel the rush of crossing multiple things off your to-do list in one bite! UPMC Center for Sports Medicine, 2

Leslie Bonci


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1. B VITAMINS What you need: 400 micrograms of Folate, 1416 milligrams of Niacin, 2.4 micrograms of B12, and 1.3-1.6 milligrams of B6 How you get it: Chickpeas Peanut Butter Spinach Whole Grain Bread


2. VITAMIN C What you need: 75-90 milligrams How you get it: Broccoli Citrus Fruits Red Peppers

3. VITAMIN A What you need: 3-6 milligrams How you get it: Carrots Sweet Potatoes

4. VITAMIN D What you need: 600-800 IU How you get it: Egg Yolks Fatty Fish (especially Swordfish!) Fortified Milk

5. VITAMIN E What you need: 15 milligrams How you get it: Sunflower Seeds Wheat Germ

6. VITAMIN K What you need: 90-120 micrograms How you get it: Chard Kale Spinach

7. CALCIUM What you need: 1000-1500 milligrams How you get it: Low Fat Yogurt Milk

8. IRON What you need: 8-18 milligrams How you get it: Lentils Red Meat

9. MAGNESIUM What you need: 310-420 milligrams How you get it: Nuts (especially Almonds!)

10. SELENIUM What you need: 55 micrograms How you get it: Brazil Nuts Sesame Seeds

11. ZINC What you need: 8-11 milligrams How you get it: Red Meat Whole Grains

W hi r l / Novem be r 2 0 1 4

By Rachel Jones •

Photographs by michael fornataro, from upmc

WHIRL Magazine: November 2014  

In this issue: Troy & Theodora Polamalu, Chef's Best Dish, nonprofit guide, winter skincare.