2. Avocados - Oleic acid, an unsaturated fat that helps lower overall cholesterol and raise levels of HDL, plus a good dose of fiber. One slice of an avocado has 81 calories, 8 grams of fat and 3 grams of fiber. Try a few slices instead of mayonnaise to dress up your next burger.
3. Blueberries - Stop aging, live longer and keep your mind sharp with blueberries. One of my favorite foods and easy to dress up food like oatmeal and yogurt. Calorie for calorie, luscious blueberries recently emerged as the single most ferocious food in the supermarket at halting the forces that age you. Even the scientists who study blueberries are excited!
4. Cranberry Juice - I mix cranberry juice with spritzer to make a nice refreshing summer drink. It helps fight bladder infection and is fat free.
5. Cantaloupe - Vitamin C (117mg in half a melon, almost twice the recommended daily dose) and beta-carotene - both powerful antioxidants that help protect cells from free-radical damage. Plus, half a melon has 853mg of potassium - almost twice as much as a banana, which helps lower blood pressure. Half a cantaloupe has 97 calories, 1 gram of fat and 2 grams of fiber.
6. Onions - A cup (chopped) onion has 61 calories, 0 fat and 3 grams of fiber. Chop onions for the maximum phytonutrients boost, or if you hate to cry, roast them with a little olive oil and serve with rice or other vegetables. Great for fighting cancer and full of plant antioxidants.
7. Ginger - Ginger contains gingerols, which can help reduce queasiness; other compounds may help ward off migraines and arthritis pain by blocking inflammation-causing prostaglandins. A teaspoon of fresh gingerroot has only 1 calorie, 0 fat and 0 fiber. Peel the tough brown skin and slice or grate into a stir-fry.
8. Garlic - My go to flavoring! The sulfur compounds that give garlic its pungent flavor can also lower LDL ("bad") cholesterol, lower blood pressure and even reduce your risk of stomach and colon cancer. A clove has 4 calories, 0 fat and 0 fiber. Bake a whole head for 15 to 20 minutes, until soft and sweet and spread on bread instead of butter.
9. Lentils - Isoflavones, which may inhibit estrogen-promoted breast cancers, plus fiber for heart health and an impressive 9 grams of protein per half cup. A half-cup of lentils (cooked) has 115 calories, 0 fat and 8 grams of fiber. Isoflavones hold up through processing, so buy lentils canned, dried or already in soup. Take them to work, and you will have a protein packed lunch.
10. Yogurt - Bacteria in active-culture yogurt helps prevent yeast infections; calcium strengthens bones. A cup has 155 calories, 4 grams of fat, 0 grams of fiber. Get the plain kind and mix in your own fruit to keep calories and sugar down. If you are lactose intolerant, never fear -- yogurt should not bother your tummy.
11. Salmon - My favorite fish. Cold-water fish like salmon, mackerel and tuna are the best sources of omega-3 fatty acids, which help reduce the risk of cardiac disease. A 3-ounce portion (cooked) has 127 calories, 4 grams of fat, 0 fiber. Great grilled, steamed or baked!
12. Shellfish - Vitamin B12 to support nerve and brain function, plus iron and hard-to-get minerals like magnesium and potassium. Three ounces has 126 to 146 calories, 2 to 4 grams of fat and 0 fiber. Try a Manhattan clam chowder for a nutritious meal.
There are many more but try the above for a great start. If you have any suggestions please comment.