Eat Healthy for Under
12 Powerhouse Foods
The pink fish is packed with heart-healthy omega-3 fatty acids that help lower cholesterol, prevent heart disease and reduce stress by boosting serotonin levels. Feeling a little sluggish? Salmon contains a number of nutrients (among them, vitamin B6, niacin and riboflavin) that help convert the food you consume into energy.
Blackened Salmon with Pineapple Rice
Cool Salmon & Couscous Salad with Snap Peas, Orange & Mint
A powerful combination of vitamin C, potassium and folate helps these citrus fruits ration out energy steadily instead of giving you a quick sugar rush. The fruits' inner membranes are full of pectin, a soluble dietary fiber that may reduce blood cholesterol levels. And their vitamin C helps lower stress hormone levels—making for a calmer you in hectic times.
Halibut with Spinach, Oranges & Olives
Cod Cakes with Orange & Radish Salad
Citrus Salad with Honey-Lime Dressing
Rich in lycopene, an antioxidant that is believed to suppress the growth of tumors, the fruits disguised as vegetables are also full of other nutritious elements—like vitamin C and fiber—that can help lower blood pressure and stabilize your mood.
Roasted Salmon, Tomatoes and Cauliflower
Chickpea, Orange and Tomato Salad
Roasted Tilapia, Tomatoes & Garlic
Spinach, Swiss chard and kale are among the healthiest foods you can eat. Besides having potential cancer-fighting powers, according to studies, they are packed with magnesium, which improves your body's response to stress, and full of carotenoid antioxidants that protect the blood vessels. Research also shows that the folic acid in leafy greens may reduce depression and improve blood flow to the brain.
Gnocchi with Sautéed Swiss Chard
Spice-Rubbed Steak with Spinach Couscous
Quick Sausage, White Bean and Spinach Stew
Almonds, walnuts, pistachios and the like are heart-healthy because of their high unsaturated fat content—eating a handful a day may improve your cholesterol, according to recent studies. Taken alone, each type of nut has major benefits: Just 1⁄4 cup of almonds has almost as much calcium (important for osteoporosis prevention) as the same amount of milk. Walnuts may help lower the risk of diseases like arthritis and psoriasis by reducing C-reactive protein, a marker of inflammation, in the body. And, according to a recent study, pistachios may help boost your antioxidant levels.
Pork with Lentils
Pistachio Chicken with Couscous & Greens
Cold Sesame Noodle Salad
Considered the original superfood, these berries are ranked number one in antioxidant levels by the United States Department of Agriculture (USDA). They contain 15 types of anthocyanins (antioxidants), plus vitamins A and C, potassium, iron, folate and manganese. What's more, they're believed to lower cholesterol, improve memory and eyesight, slow signs of aging, and reduce the risk of heart disease and diabetes.
Cottage Cheese Pancakes with Blueberry Compote
Blueberry-Melon Salad with Thyme Syrup
The red fruits are packed with antioxidants, which may help reduce LDL ("bad") cholesterol. A recent study also found that ellagitannins, phytochemicals found in the fruits, inhibited the growth of estrogenresponsive breast cancer.
Steak with Chickpea, Pomegranate & Arugula Salad
Pomegranate Poached Pears
Beans and lentils are great sources of protein, carbohydrates and soluble fiber, which makes you feel fuller longer. They have low glycemic indexes—causing your blood sugar to rise gradually, not spike sharply— and lessen the risk of type 2 diabetes by helping your body use glucose more efficiently.
White Fish with Chickpea Ragu
Spiced Pork with Black-Eyed Pea Salsa
With these fleshy orange spuds, you can get your carbohydrate fix and load up on the antioxidant beta-carotene (which is converted to vitamin A in the body). Betacarotene has cornea-protecting benefits that keep vision sharp and, in studies, has been shown to help fight respiratory infections.
Sweet Potato Flatbread
Sweet Potato and Black Bean Burritos
Sweet Potato Skins
Garlic and Onions
Go ahead, pile them on. Both pungent foods contain sulfur compounds that have been shown in studies to kill viruses and may even help prevent sickness. Recent research has also suggested that the two decrease blood lipid levels, prevent clot formation and lower blood pressure.
Orange Chicken, Peppers & Onions
Pasta with Roasted Cauliflower & Red Onions
Tuna, Tomato, Red Onion and Olive Pita
Thanks to its live active cultures ("good" bacteria), the creamy product can help keep your digestive and immune systems healthy. It's also rich in magnesium (crucial for energy) and contains bone-building calcium. Opt for Greek yogurt, which is higher in protein and lower in sodium and sugar than the regular kind.
Video: Top 10 Healthiest Foods
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