Eat these eight foods every day to cover all your nutritional bases



Spinach


It may be green and leafy, but spinach is also the ultimate man food. This noted biceps builder is a rich source of plant-based omega-3s and folate, which help reduce the risk of heart disease, stroke, and osteoporosis. Bonus: Folate also increases blood flow to the penis. And spinach is packed with lutein, a compound that fights age-related macular degeneration. Aim for 1 cup fresh spinach or ½ cup cooked per day. SUBSTITUTES: Kale, bok choy, romaine lettuce 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. PINCH HITTER: Sesame Stir-Braised Kale Heat 4 cloves minced garlic, 1 Tbsp. minced fresh ginger, and 1 tsp. sesame oil in a skillet. Add 2 Tbsp. water and 1 bunch kale (stemmed and chopped). Cover and cook for 3 minutes. Drain. Add 1 tsp. soy sauce and 1 Tbsp. sesame seeds.

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, which boost the immune system and provide protection against cancer. Not all yogurts are probiotic though, so make sure the label says “live and active cultures.” Aim for 1 cup of the calcium- and protein-rich goop a day. SUBSTITUTES: Kefir, soy yogurt 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. HOME RUN: Power Smoothie Blend 1 cup low-fat yogurt, 1 cup fresh or frozen blueberries, 1 cup carrot juice, and 1 cup fresh baby spinach for a nutrient-rich blast.

Tomatoes



here are two things you need to know about tomatoes: Red are the best, because they’re 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. Aim for 22 mg of lycopene a day, which is about eight red cherry tomatoes or a glass of tomato juice. SUBSTITUTES: Red watermelon, pink grapefruit, Japanese persimmon, papaya, guava FIT IT IN: Pile on the ketchup and Ragú; guzzle low-sodium V8 and gazpacho; double the amount of tomato paste called for in a recipe. PINCH HITTER: Red and Pink Fruit Bowl Chop 1 small watermelon, 2 grapefruits, 3 persimmons, 1 papaya, and 4 guavas. Garnish with mint.

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 as low a caloric density, as carrots. Aim for ½ cup a day. SUBSTITUTES: Sweet potato, pumpkin, butternut squash, yellow bell pepper, mango FIT IT IN: Raw baby carrots, sliced raw yellow pepper, butternut squash soup, baked sweet potato, pumpkin pie, mango sorbet, carrot cake PINCH HITTER: Baked Sweet Potato Fries Scrub and dry 2 sweet potatoes. Cut each into 8 slices, and then toss with olive oil and paprika. Spread on a baking sheet and bake for 15 minutes at 350°F. Turn and bake for 10 minutes more.

Blueberries

Host to more antioxidants than any other popular fruit, blueberries help prevent cancer, diabetes, and age-related memory changes (hence the nickname “brain berry”). Studies show that blueberries, which are rich in fiber and vitamins A and C, boost cardiovascular health. Aim for 1 cup fresh blueberries a day, or ½ cup frozen or dried. SUBSTITUTES: Açai berries, purple grapes, prunes, raisins, strawberries FIT IT IN: Blueberries maintain most of their power in dried, frozen, or jam form. PINCH HITTER: Açai, an Amazonian berry, has even more antioxidants than the blueberry. Mix 2 Tbsp. of açai powder into OJ or add 2 Tbsp. of açai pulp to cereal, yogurt, or a smoothie.

Black Beans

All beans are good for your heart, but none can boost your brain power like black beans. That’s because they’re 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, and is low in calories and free of saturated fat. SUBSTITUTES: Peas, lentils, and pinto, kidney, fava, and lima beans FIT IT IN: Wrap black beans in a breakfast burrito; use both black beans and kidney beans in your chili; puree 1 cup black beans with ¼ cup olive oil and roasted garlic for a healthy dip; add favas, limas, or peas to pasta dishes. HOME RUN: Black Bean and Tomato Salsa Dice 4 tomatoes, 1 onion, 3 cloves garlic, 2 jalapeños, 1 yellow bell pepper, and 1 mango. Mix in a can of black beans and garnish with ½ cup chopped cilantro and the juice of 2 limes.

Walnuts

Richer in heart-healthy omega-3s than salmon, loaded with more anti-inflammatory polyphenols than red wine, and packing half as much muscle-building protein as chicken, the walnut sounds like a Frankenfood, but it grows on trees. Other nuts combine only one or two of these features, not all three. A serving of walnuts—about 1 ounce, or  seven nuts—is good anytime, but especially as a postworkout recovery snack. SUBSTITUTES: Almonds, peanuts, pistachios, macadamia nuts, hazelnuts FIT IT IN: Sprinkle on top of salads; dice and add to pancake batter; spoon peanut butter into curries; grind and mix with olive oil to make a marinade for grilled fish or chicken. HOME RUN: Mix 1 cup walnuts with ½ cup dried blueberries and ¼ cup dark chocolate chunks.

Oats

The éminence grise of health food, oats garnered the FDA’s first seal of approval. They are packed with soluble fiber, which lowers the risk of heart disease. Yes, oats are loaded with carbs, but the release of those sugars is slowed by the fiber, and because oats also have 10 grams of protein per ½-cup serving, they deliver steady muscle-building energy. SUBSTITUTES: Quinoa, flaxseed, wild rice FIT IT IN: Eat granolas and cereals that have a fiber content of at least 5 grams per serving. Sprinkle 2 Tbsp. ground flaxseed on cereals, salads, and yogurt. PINCH HITTER: Quinoa Salad Quinoa has twice the protein of most cereals, and fewer carbs. Boil 1 cup quinoa in a mixture of 1 cup pear juice and 1 cup water. Let cool. In a large bowl, toss 2 diced apples, 1 cup fresh blueberries, ½ cup chopped walnuts, and 1 cup plain fat-free yogurt.

Eat Mushrooms, Drop Pounds

If you substituted portobello or white button mushrooms for beef just once a week, you'd save more than 20,000 calories and roughly 1,500 grams of fat (and shed more than five pounds!) over the course of a year without changing anything else about your diet. Researchers at Johns Hopkins Weight Management Center found that choosing low-energy-density foods, specifically white button mushrooms, instead of high-energy-density foods such as ground beef, can help prevent obesity. For four days, their study subjects saved 420 calories and 30 grams of fat per day by eating mushroom lasagna, napoleons, sloppy joes, and vegetable chili entrées. "The best thing about using mushrooms as a dietary substitute is that you typically won't compensate for the lower-calorie meal by eating more food later in the day," says study author Lawrence Cheskin, MD, director of Johns Hopkins Weight Management Center.

It's fresher, it's more nutritious, and it tastes better, and as if that weren't enough, there's growing evidence that organic food is healthier for you too. A new study in the journal Bioscience found that tributyltin chloride (TBT), a chemical used in pesticides on lettuce and other high-value food crops, activates components in our cells (known as retinoid X receptors) that switch on genes that cause the growth of fat- storage cells. The study authors found that TBT causes the growth of excess fatty tissue in newborn mice exposed to it in utero. Since the rise in obesity in humans over the past 40 years parallels the increased use of industrial chemicals, the researchers suggest chemical triggers might be fueling the obesity epidemic. Recent research has also shown that other pervasive pollutants, such as bisphenol A, can stimulate the growth of fat storage cells in mice.

SNACK BAR What to nosh to stay lean and strong

Just Tomatoes, Etc. Snacking on dried fruits and vegetables is the perfect way to fit in your "nine a day." Most dried produce products add preservatives, sweeteners, or even fat (see banana chips), but this brand never does. Its dehydration and freeze-drying process preserves flavor, locks in nutrients, and results in a crunchy texture that will satisfy your snack tooth. An ounce of the Just Veggies mix contains 60 percent of your daily vitamin C needs for a mere 100 calories and a bonus 2 grams of fiber.justtomatoes.com CYNTHIA SASS, R.D. A little tipple could help you lose pounds, according to a recent study published in the journal Appetite. The study tracked daily calories, food and beverage consumption, and energy expenditure for a group of overweight people. On days when the study participants consumed breakfast or alcohol, they had a higher energy expenditure and exercise duration compared with days when they skipped breakfast or alcohol, according to the researchers. In fact, those who consumed alcohol more often had a higher daily energy expenditure than those who consumed alcohol less frequently. The take-home, say the researchers: One or two drinks a day can help you burn more calories.

It goes against dining tradition, but eating dessert before your main course can help you melt away pounds. Dark chocolate (chocolate with a cacao content of more than 60 percent) is far more filling than milk chocolate, and it can lessen cravings for sweet, salty, and fatty foods, according to a new study from the University of Copenhagen in Denmark. When study participants consumed dark chocolate before they were given all the pizza they could eat, they ate 15 percent fewer calories. To take the edge off of your cravings, eat about 3.5 ounces of dark chocolate— which is also heart healthy and brain boosting—just before you sit down for lunch or dinner.




SNACK BAR What to nosh to stay lean and strong
Just Tomatoes, Etc. Snacking on dried fruits and vegetables is the perfect way to fit in your "nine a day." Most dried produce products add preservatives, sweeteners, or even fat (see banana chips), but this brand never does. Its dehydration and freeze-drying process preserves flavor, locks in nutrients, and results in a crunchy texture that will satisfy your snack tooth. An ounce of the Just Veggies mix contains 60 percent of your daily vitamin C needs for a mere 100 calories and a bonus 2 grams of fiber.justtomatoes.com CYNTHIA SASS, R.D.