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Whether healthy eating is new to you or you’ve been trying to figure out how to get started, it will be helpful to know that there is a lot of research now to prove the health benefits of many foods. Check out what the author of Age-Proof Your Body says you should eat:

To up your odds of living a long and healthy life–despite occasional blow-outs at TGIF–make sure you regularly include these 7 nutritional powerhouses in your diet:

1. 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.

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

6 diet supplement myths.

2. SALMON

Why: Sure salmon is a prime source of omega-3s, the healthy fats that fend off heart disease and maybe more, but are you aware that a mere 3 ounces of the fish serves up 170% of your daily vitamin B12 and more than 80% of your D

How Much: Aim for two servings a week (and if one’s tuna, that’s okay).

How:

Broil, bake or poach it with dill

Toss it into pasta dishes and salads

If you’re vegetarian or just not a fish-eater, get the key omega-3 fat called DHA in:

Silk Plus Omega-3 DHA Soymilk

Horizon Organic Milk Plus DHA

Oh Mama Nutrition Bars

Gold Circle Farm Eggs

Rachel’s Wickedly Delicious Yogurts

Click here for the rest.

Want to know the 16 health rules every woman should stick to? Click here.

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