Forget depriving yourself. Try a new tactic this year: adding to your diet.
Focus on eating the good stuff and there’s less room for the overly refined not-so-good stuff. Here’s a decade-by-decade guide to what you should be eating now.
A great source of both iron and fiber.
One cup contains 200 to 300 micrograms of folate, important for mothers-to-be.
Hormone-free skim milk
Delivers nine essential nutrients and lowers your risk for heart attack, stroke, cancer, obesity and osteoporosis.
Omega-3 fatty acids in salmon lower your risk for heart disease—and if you’re pregnant, they boost your baby’s brain and eye development, and may prevent postpartum depression.
They’re bursting with vitamin C, beta-carotene, folic acid and monoterpenes, which are believed to fight cancer by sweeping carcinogens out of the body.
A great source of vitamin C, vitamin A, blood-pressure-lowering potassium and fiber.
High in the good kind of fat, with more potassium than a banana.
Ditch the baked potato for a sweet potato, loaded with carotenoids, vitamin C, potassium and fiber.
It’s rich in antioxidants, which helps keep your mind sharp, and the indole-3 carbinole compound, which may reduce the incidence of breast cancer.
It contains flavenols that lower blood pressure and protect against cell and tissue damage.
A great source of bone-strengthening calcium.
Lowers cholesterol, blood pressure and risk of heart disease and diabetes.
A great source of selenium, which may lower the risk of bladder, lung, colorectal and prostate cancers.
Scientists think the compounds found in mushrooms may bolster your immune system and suppress cancers.
High in lycopene, an antioxidant linked to a reduced risk of cancer.
Your 60s and beyond
Contains antioxidants that protect against macular degeneration.
A simple way to get your daily requirement of folate, which may help stave off Alzheimer’s and protect against hearing loss.
The compounds in green tea may improve memory and protect against cancer.
Not only does it lower the risk of heart disease, this stick-to-the-ribs food is a great staple for seniors who are unable or unmotivated to cook.
Rich in antioxidants, blueberries might help prevent short-term memory loss, colon cancer and ovarian cancer.