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How to Eat Foods Central to Your Body's Health

When choosing foods to add to your diet, opt for those that pack the greatest nutritional punch.


  • Step 1: Eat almonds Nibble on some almonds, which are rich in calcium and vitamin E.
  • TIP: Most of the fat in almonds is monosaturated -- a relatively healthy kind.
  • Step 2: Eat apples Bite into an apple, which contains pectin that can lower cholesterol.
  • Step 3: Eat blueberries Have some blueberries, which help prevent chronic diseases and may improve short-term memory.
  • Step 4: Eat broccoli Serve up some broccoli, which affords protection against heart disease, diabetes, and some cancers.
  • Step 5: Eat red beans Have a mess of red beans. They may help prevent some chronic diseases, and taste great with tacos and rice.
  • Step 6: Eat salmon Have some salmon, which contains omega-3 fatty acids. It is low in saturated fat and cholesterol, and is a good source of protein.
  • Step 7: Eat spinach Have some spinach. It is rich in folate and vitamin A, and protects against age-related vision diseases, heart disease, and certain cancers.
  • Step 8: Eat sweet potatoes Bake some sweet potatoes. Not only are these good served at Thanksgiving dinner with marshmallows and cranberries, they are also rich in beta carotene and low in calories.
  • Step 9: Drink vegetable juice Drink some vegetable juice, an easy way to include vegetables in your diet.
  • Step 10: Consume wheat germ Sprinkle on some wheat germ. It is a good source of folate, magnesium, phosphorous, and zinc, and tastes great when added to hot or cold cereal.
  • FACT: Some almond trees produce poisonous bitter almonds that cannot be eaten without being roasted first. It is illegal to sell them in North America before they are roasted.

You Will Need

  • Almonds
  • Apples
  • Blueberries
  • Broccoli
  • Red beans
  • Salmon
  • Spinach
  • Sweet potatoes
  • Vegetable juice
  • Wheat germ

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