Health benefits of fatty fish
(salmon, tuna, mackerel, herring, trout and
sardines) include decreased risk for heart
disease and high blood pressure, improved
memory and better brain function due
to the excellent source of omega-3 fatty
acids they provide. The American Heart
Association recommends two (3.5-ounce)
servings of fatty fish a week. Bake, poach or
grill fish and put in salads, tacos, pasta or
Besides being flavorful and crunchy,
a one-ounce serving of nuts each day makes
the perfect snack because nuts contain
protein, healthy monounsaturated and
polyunsaturated fats, vitamins and minerals.
Dark leafy greens.
Greens include arugula,
collard, kale, spinach, mustard and turnip.
This category also includes Belgian endive,
bok choy, escarole, radicchio, romaine and
green leaf lettuce. Strive to consume one
serving of dark, leafy greens per day.
Delicious to eat, berries pack a
nutritional punch with vitamin C and folic
acid, which is essential for all women in
their childbearing years. They also offer
powerful antioxidant protection, which not
only protects the heart but also may protect
against skin aging. Aim for three to four
servings of any kind of berries per week.
Beans and legumes.
Besides being rich in
B vitamins, iron, folic acid, potassium and
magnesium, beans and legumes are great
sources of inexpensive, low-fat protein and
fiber. Weekly consumption of three to five
half-cup servings will help with your overall
Plain, non-fat Greek yogurt
is nutritionally superior because it is lower
in sugar and carbohydrates, has double the
protein and often contains less sodium and
more live active cultures when compared to
traditional, plain low-fat yogurt. Aim for at
least three servings of low-fat dairy a day.