I see a lot of food lists by other professionals in gimmick weight loss articles or on the evening news. You know the line: "There's a killer lurking in your pantry. Tune in at 11 to find out." Gee, thanks for the heads up, lady!

My curiosity always gets the best of me, so I cave in and watch. But, it's always the same damn things! I mean, I had no idea I should be picking the low-fat variety, skipping the cream in my coffee, and eating smaller portions. Someone get these people a Nobel Prize.

Since studies have shown that women are three times more likely to try different diets than men, I thought why not put together a list of my own. So, here are ten foods you should be eating and five you're better off without.

THE GOOD

Yogurt: It's Alive

First, let it be known that I'm talking about non-sugar added yogurt. Quality yogurt isn't heat-treated after fermentation, because this kills most of the beneficial active cultures found in the yogurt. These cultures, or active bacteria, aid in digestion, keeping your inner workings happy.

Additionally, they can even keep the vaginal area problem-free and make your breath smell nice. Ladies, I can assure you this is the food for smelling fresh from top to bottom.

Quick fact: Yogurt is the one dairy product that can help fight against lactose intolerance because of the natural presence of lactase, an enzyme that helps digest lactose.

Broccoli: The Veggie for Your Muscles

Gals, if you're looking for a power veggie to further your gains, this is the one. It provides a good supply of vitamin C and isn't too shabby on calcium or zinc either.

The big kicker though, is the anti-estrogen effects of this cruciferous veggie. Indole-3-carbinol (I3C) is a flavon that appears in broccoli that binds to the estrogen receptor sites on cell membranes in order to prevent over-proliferation of these cells in response to estrogen. So, save your money on estrogen-fighting supplements and stick to the green crowns.

Quick fact: Broccoli was first developed by the ancestors of Albert R. Broccoli, creator of the James Bond franchise. Seriously, you can't get a cooler veggie than that.

Spinach: The Green Giant

Spinach has a list a mile long of benefits for women that range from bone health to fighting ovarian cancer. Most intriguing are its iron properties and the ability to help transport oxygen from the lungs to the muscles, where it can be stored.

This isn't just a puny vegetable here. This is a green that's packed with everything you need to help restore your muscle tissue in a balanced diet atmosphere.

Quick fact: In 1870, Dr. Wolf misplaced a decimal point and estimated the iron content of spinach to be ten times more than any other green vegetable. The mistake was corrected in 1937, but by then Popeye cartoons had already been drawn. Now you know why Popeye shoveled down all that spinach.

Bananas: All Systems Go

After water, do you know what aid is brought to third-world countries the most? Bananas. Do you know why? This yellow fruit can replenish your stores of potassium, a critical aspect in balancing your electrolytes.

If you peel and eat bananas pre-workout, then you're making a good move. Potassium helps with muscle contractions during exercise and in warding off muscle cramps. Picking off a few more bananas post-workout balances out your lost vitamins and minerals. Not to mention the sugar helps with protein delivery and isn't too shabby at planting some glycogen in your muscles.

Quick fact: Want a sweeter and faster digesting banana? Make sure it's really ripe. The riper a banana is the more the starch turns to sugar.

Fatty Fish: Making Joints Happy

Forget about wasting money on expensive glutamine. Instead, invest in some fatty fish. Compounds in the body called cytokines are largely responsible for the inflammation and destruction of your joints. Studies have shown that fish oil not only suppresses the release of these compounds by 40 to 55%, but it also helps fight joint stiffness and muscle fatigue.

Quick tip: To get an extra bang for your buck, every lady should take a DHA/EPA supplement, like Flameout, daily.

Bell Peppers: The Real Vitamin C

Vitamin C plays a serious role in your journey to fitness excellence. This vitamin is vital for the synthesis of collagen, which forms muscles, tendons, ligaments, bone, and blood vessels. One red bell pepper provides threetimes the recommended daily amount of vitamin C. I'd for vote bell peppers over classic oranges any day of the week.

Quick tip: Vitamin C is pretty temperamental and dies out quickly. To ensure you're not getting robbed of your C, eat as fresh as possible.

Turkey: The Middle Child Protein

I'm surprised at how often this protein is ignored by the gurus of the nutrition world. Sure, there's always ground turkey, which is usually fatter than a good cut of beef, but why not make that bird work for us all year round?

Turkey is high in two things that help increase natural metabolic production, selenium and vitamin B6. This bird serves as an excellent thyroid boosting protein, which female trainees are constantly battling due to the stress of training and everyday life.

Quick fact: The first meal eaten on the Moon was roasted turkey. Processed or not, that's pretty wicked.

Pineapple: The Fruit That Eats Protein

Sure, it may be a bit of a pain to carry, but once ingested pineapple is anything but. Bromelain, found both in the stem and juice, is an enzyme that helps aid in the digestion of protein. It also has anti-inflammatory properties, so having a little pineapple in your program will make you feel better about the cuts and scrapes on your hands.

Quick fact: Pineapples can weigh upwards of 20 pounds. Heck, you could lift it before you eat it.

Fennel: The Best Kept Secret

Antioxidants? Check. Fiber? Check. Vitamin C? Double check. And that's just the tip of this iceberg. One of the most interesting aspects of fennel that women will love is its function as a natural diuretic and aid for the digestive system. It's also pretty versatile and can be used in a variety of cooking methods, from fresh, whole versions to teas.

Quick fact: In ancient Greece, they believed that fennel improved strength and was a symbol of success.

Oysters: The Overall Winner

Oysters are nature's best source of the trace mineral zinc, containing up to almost 150 mg per gram. Zinc is one of the most important minerals for women in maintaining thyroid function, skin repair, and sexual desire. Meaning that if you want to be lean, have beautiful skin, and procreate, then oysters had better be on your plate.

They may even help you break out of a funk, since oysters have been shown to help in mood elevation. And we certainly can't forget they're a great source of protein and healthy fats.

If you're scared of oysters, it looks like it's time to change your mind. Get shucking.

Quick fact: While oysters have separate sexes, they may change sex one or more times during their life span. Kinky.

THE BAD

Soy: The New Corn

I call soy "the new corn" because, like corn, it's becoming manipulated, twisted, and tweaked so much that it's giving corn a run for its money. There are hardly any packaged products these days that don'thave some sort of soy by-product in them. While properly fermented soy can have some health benefits, all the others fail to live up to the hype.

According to some studies, soy isoflavones mimic estrogen's actions, thus blocking proper hormone activity. Not to mention that "healthy" soy products are usually filled with more crap then the junk they're shooting to replace.

Quick fact: If you're worried about your soy sauce, don't. It's fermented, so the anti-nutrient and phytate levels of soybeans are greatly reduced.

Canned Soups: Deception in a Can

The nutrition, or complete lack thereof, in the majority of canned soups is pretty obvious. The ingredient list consists of corn syrups, salt, and more sugar. Good luck finding any real food in there. Maybe you'll get lucky with a staggering six grams of junk protein.

The real fun is in the deception of the calories. If you don't pay close attention to the serving labels, you might think you're eating a can of soup for 100 calories — it's really 100 calories per serving. Given there are usually at least 2.5 servings in a can, I'd say that's one useless meal.

Quick fact: One can of soup can easily contain up to 2,500 mg of sodium. That's your entire daily allotment right there in your chicken noodle.

Sugar-Free Cookies and Candies: Trans Fat's Favorite Hiding Spot

You have to love the simple idea behind it. No sugar hasto be okay, right? Lower calories must be good, right? Well, I guess the added trans fats and other unpronounceable chemicals are a fair trade off for all of that horrible sugar they removed. Take note, if they take a nutrient out, they usually put double the garbage back in.

Quick tip: If you're going to cheat and hit the sweets, stay pure and stick to the good stuff. It's "better" for you. Sometimes there are calories for a reason — stop trying to manipulate them.

Cereal: A Bowlful of Lies

I wonder just how many of you have thought about doing the Special K challenge. If you're not aware of the rules, then allow me. You get three meals a day and two of those meals must be Special K cereal. That's two excellent sources of defatted wheat germ, no protein, and high fructose corn syrup. Sign me up!

Quick tip: Cereal can be pretty deceptive in calories. If you must eat a healthy cereal, leave the measuring cup in the drawer and weigh it instead. You might be surprised by how small a serving is.

Frozen Meals: Tasteless and Unhealthy

Here's what I don't get about frozen meals, they taste like the cardboard they come in! Forget their lack of any real vitamins or minerals, obnoxious sodium contents, and gross amounts of fleeting carbohydrates. They just taste terrible.

Why on Earth would you fill your body with an unbalanced Lean Cuisine, when you can have some fresh smoked salmon, steamed broccoli, and a cup of fresh cut pineapple?

Quick fact: Most vegetables and fruits are frozen within six hours of harvest, which is fresher than you usually find at the store. So if you must go frozen, go the fruit and veggie route.

Final Thoughts

Now you know some must-have foods and others that you shouldn't be caught near. From yogurt to turkey, with a few surprises along the way, you can now load up the ole grocery cart with some healthy goodness.

And you didn't even have to wait until 11 to find out what sorts of evil are in your pantry!

About the Author

Leigh Peele is a NASM-CPT and nutritional consultant. She's a leader in the field of fat loss, an innovator in metabolic repair and dysfunction, and a nationally published author and speaker. You can find out more about Leigh's work at AvidityFitness.net and FatlossTroubleshoot.com.