Value your body

Sweet Potatoes.

A nutritional All-Star, one of the best vegetables you can eat. They’re loaded with carotenoids, vitamin C, potassium, and fiber. Mix in unsweetened applesauce or crushed pineapple for extra moisture and sweetness.

Grape Tomatoes.

They’re sweeter and firmer than other tomatoes, and their bite-size shape makes them perfect for snacking, dipping, or salads. They’re also packed with vitamin C and vitamin A, and you also get some fiber, some phytochemicals, and (finally) some flavor.

Fat-free (Skim) or 1% Milk (but not 2%).

Excellent source of calcium, vitamins, and protein with little or no artery clogging fat and cholesterol. Soy milk can have just as many nutrients only if the company adds them.

Blueberries (Fresh or Frozen).

They’re rich in fiber, vitamin C, and antioxidents. Toss’em in cereal, stir’em in yogurt, or sprinkle them on low-fat ice cream.

Wild Salmon.

The omega-3 fats in fatty fresh fish like wild salmon can help reduce the risk of sudden-death heart attacks. And salmon that is caught wild has less dioxin contaminant than farmed salmon.

Crispbreads.

Whole-grain rye crackers, like Wasa, Ry Krisp, and Ryvita, usually called crispbreads, are loaded with fiber and often fat-free.

Microwaveable or ’10-minute’ Brown Rice.

Enriched white rice is nutritionally bankrupt. You lose the fiber, magnesium, vitamins E and B-6, copper, zinc, and who-knows-what phytochemicals that are in the whole grain. Try quickcooking or regular brown rice instead.

Citrus Fruits.

Great-tasting and rich in vitamin C, folic acid, and fiber. Perfect for a snack or dessert. Try different varieties: juicy Mineola oranges, quicksnack clementines, or tart grapefruit.

Diced Butternut Squash.

A growing number of food stores sell peeled, seeded, cut, and ready to go into the oven, into a stir-fry, or into a soup or risotto, that are bags of diced butternut squash. Every half cup has 5 grams of fiber and payloads of vitamins A and C.

Pre-washed, Pre-cut Bags of Greens.

Greens like kale, spinach, and broccoli are nutritional power houses. Most are loaded with vitamin C, carotenoids, calcium, folate, potassium, and fiber. Now it’s easy to squeeze healthy greens into your busy schedule.