Powerhouses that should be in your nutritional plan.
Here's good food news: The more you munch on healthy eats, the less you need to worry about Friday night's fat burger and fries. Who says? Harvard. Its medical school has found that women who routinely nibble nutritious foods slash their risk of dying from the usual culprits, including heart disease and cancer. To up your odds of living a long and healthy life—despite occasional blowouts at T.G.I. Friday’s—make sure you regularly include these seven nutritional powerhouses in your diet. "They're the cream of the healthy-foods crop," says Elizabeth Somer, R.D., author of Age-Proof Your Body.
Berries
Why: Ounce for ounce, berries have more protective plant antioxidants than almost any other food. "These compounds not only lower your disease risks, they help prevent memory loss," says Somer.
How Much: Aim for a cup of berries—any berries, fresh or frozen—at least three times a week (berry researchers say eat a cup daily). Since berries are high in fill-you-up fiber, they may also help curb weight gain.
How:
- Toss them in salads.
- Snack on them one by one, like healthy potato chips.
- Add them to yogurt, cereal, and smoothies.
- Stir them into anything you bake.
See These Recipes on Delish.com:
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