1. Spinach
Rich source of plant based omega 3’s and folate, which help reduce the risk of heart disease, stroke, and osteoporosis. Spinach is packed with lutein, a compound that fights macular degeneration. Aim for: 1 cup fresh spinach daily or ½ cup cooked. Fit it in: Make your salads with spinach; add spinach to scrambled eggs; drape it over pizza; mix it with Marinara sauce and then microwave for an instant dip. Substitutes: Kale, bok choy. Romaine, and dark leafy greens.
2. Yogurt
Various cultures claim yogurt as their own creation, but the 2,000 year old food’s health benefits are not disputed: Fermentation spawns hundreds of millions of probiotic organisms that serve as reinforcements to the battalions of beneficial bacteria in your body that helps boost your immune system and provides protection against cancer. Make sure the label says “live and active cultures.” Aim for: 1 cup of the calcium and protein rich yogurt a day. Fit it in: Yogurt topped with blueberries, walnuts, flaxseed and honey is the ultimate breakfast, or dessert. Plain low-fat yogurt is also a perfect base for creamy salad dressings and dips.
3. Tomatoes
Red are best, because they are packed with more of the antioxidant lycopene and processed tomatoes are just as potent as fresh ones, because it’s easier for the body to absorb the lycopene. Studies show that a diet rich in lycopene can decrease your risk of bladder, lung, prostate, skin, and stomach cancers, as well as reduce the risk of coronary artery disease. Fit it in: Sauces, salsa’s, V-8 and gazpacho. Substitutes: Red watermelon! Watermelon is a high volume, low energy fruit which means you can eat a lot with few calories. Watermelon is considered low in sugar, so you don’t have to worry about sugar content and actually has more lycopene than tomatoes You can also substitute tomatoes with papaya or guava. (Guava has the highest content of lycopene of all fruits and veggies.)
4. Carrots
Most red, yellow, or orange vegetables and fruits are spiked with carotenoids, fat soluble compounds that are associated with a reduction in a wide range of cancers, as well as reduced risk and severity of inflammatory conditions such as asthma and rheumatoid arthritis, but none are as easy to prepare , or have the caloric density, as carrots. Aim for: ½ cup a day. Fit It In: Scrub and dry 2 sweet potatoes. Cut into 8 slices each potato and toss with a smidge of olive oil and paprika. Spread on a baking sheet and bake for 15 minutes at 350. Turn and bake for 10 minutes more. Substitutes: Sweet potato, pumpkin, butternut squash, yellow bell pepper, mango.
5. Blueberries
Host to more antioxidants than any other North American fruit, blueberries help prevent cancer, diabetes and age related memory changes. Studies show that blueberries, which are rich in fiber and vitamins A and C, also boost cardiovascular health. Aim for: 1 cup fresh blueberries a day, or ½ cup frozen or dried. Substitutes: Purple grapes, prunes, raisins, strawberries. Pinch Hitter: Acai, an amazon berry, has even more antioxidants than the blueberry. Try acai juice from Sambazon and add to cereal, yogurt, or a smoothie.
6. Black Beans
All beans are good for your heart, but none can boost your brain power like black beans. They are full of anthocyanins, antioxidant compounds that have been shown to improve brain function. A daily ½ cup serving provides 8 grams of protein and 7.5 grams of fiber. It’s also low in calories and free of saturated fat. Substitutes: Peas, lentils and pinto, kidney, fava, and lima beans. Fit it in: Use black beans in chili. Puree for a healthy dip with roasted garlic. Add to pasta dishes. Create wraps using lettuce leaves. Recipe: Black bean and tomato salsa: Dice 4 tomatoes, 1 onion, 3 garlic cloves, 2 jalapenos, 1 yellow bell pepper, and 1 mango. Mix a can of black beans and garnish with ½ cup chopped cilantro and the juice of 2 limes.
7. Walnuts
Richer in heart healthy omega 3’s than salmon, loaded with more anti inflammatory polyphenols than red wine, and packing half as much protein as chicken. Other nuts combine only one or two of these features, not all three. Aim for: A serving of walnuts, about 1 ounce, or 7 nuts is good anytime, but especially as a post workout recovery snack. Substitutes: Almonds, peanuts, hazelnuts, pistachios. Fit in in: Sprinkle on top of salads. Mix 1 cup walnuts with ½ cup dried blueberries and ¼ cup dark