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From HelloBeautiful.com:

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!