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T h e 2 0 2 0 U S D ie ta ry G u id e lin e s re c o m m e n d h e a lth y e a tin g p a tte rn s , “ c o m b in in g h e a lth y c h o ic e s fro m a c ro s s a ll fo o d g ro u p s —


w h ile p a y in g a tte n tio n to c a lo rie lim its .” R e s e a r c h h a s s h o w n th a t d o in g s o


c a n r e d u c e r is k o f h ig h b lo o d p r e s s u r e , h e a r t d is e a s e , d ia b e te s a n d c e r ta in c a n c e r s . In a d d itio n , th e r e a r e m a n y n u tr ie n t-p a c k e d “ s u p e r fo o d s ” th a t a r e m u s t-h a v e s in y o u r d ie t a s y o u w o r k to w a r d a c h ie v in g h e a lth b e n e fits a n d r e d u c in g c h r o n ic d is e a s e .


B E R R IE S H ig h in fib e r , a n tio x id a n ts


a n d d is e a s e -fig h tin g n u tr ie n ts , b e r r ie s a r e a s w e e t a d d itio n to a n y d ie t. T h in k b lu e b e r r ie s , r a s p b e r r ie s a n d s tr a w b e r r ie s . E v e n w h e n th e y a r e n o t in s e a -s o n , y o u c a n b u y th e m fr o z e n a n d a d d th e m in to y o u r d ie t fo r a h e a lth y s n a c k . E a t th e m p la in o r a d d th e m to y o g u r t, c e r e a l, o a tm e a l o r s m o o th ie s .


F IS H F is h a r e a g o o d s o u r c e o f p r o te in a n d


o m e g a -3 fa tty a c id s , w h ic h h e lp p r e v e n t h e a r t d is e a s e . F is h w ith th e h ig h e s t o m e g a -3 c o n te n t a r e s a lm o n , tu n a


4 H e a lth y Y o u : a g u id e to w e ll-b e in g


s te a k s , m a c k e r e l, h e r r in g , tr o u t, a n c h o v ie s a n d s a r d in e s . R e m e m b e r th a t a d d in g lo a d s o f b u tte r a n d s a lt to y o u r fis h c a n c a n c e l o u t th e h e a lth b e n -e fits .


th e m w ith o liv e o il o r a d d th e m to s o u p s a n d s te w s fo r a s u p e r a d d itio n to y o u r d ie t.


O L IV E O IL S p e a k in g o f o liv e o il, th is c o o k in g


a d d itio n is a g o o d s o u r c e o f v ita m in E , p o ly p h e -n o ls a n d m o n o u n s a tu r a te d fa tty a c id s . A ll o f th e s e c a n h e lp to r e d u c e th e r is k o f h e a r t d is -e a s e . Y o u c a n s u b s titu te b u tte r o r m a r g a r in e w ith o liv e o il in p a s ta o r r ic e d is h e s . D r iz z le o v e r v e g e ta b le s o r u s e a s a d r e s s in g to r e a p th e b e n e fits o f th is s u p e r fo o d .


L E A F Y G R E E N S D a r k , le a fy g r e e n s a r e a g o o d s o u r c e


o f v ita m in A , v ita m in C a n d c a lc iu m . T h e y a ls o in c lu d e fib e r a n d s e v e r a l p h y to c h e m i-c a ls th a t c a n h a v e a p o s itiv e im p a c t o n y o u r o v e r a ll h e a lth . D a r k le ttu c e s a r e g r e a t a d d i-tio n s to a n y s a la d , b u t d o n ’t fo r g e t v a r ie tie s s u c h a s s p in -a c h , S w is s c h a r d , k a le , c o lla r d g r e e n s o r m u s ta r d g r e e n s . S a u té


N U T S M o s t n u ts c o n ta in m o n o u n -s a tu r a te d


fa ts , w h ic h m a y b e a fa c to r in r e d u c in g th e r is k o f h e a r t d is e a s e . H a z e ln u ts , w a l-n u ts , a lm o n d s a n d p e c a n s , s p e c ific a lly , a r e g r e a t s o u r c e s o f p la n t p r o te in . Y o u c a n e a s ily a d d a h a n d fu l to o a tm e a l o r y o g u r t o r h a v e a s a s ta n d a lo n e s n a c k . C o n s id e r tr y in g th e v a r i-o u s ty p e s o f n u t b u tte r s s u c h a s p e a n u t, a lm o n d a n d c a s h e w , a s w e ll.


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