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Foods to Incorporate into Your Diet

dark leafy greensIncorporate these nutritious foods into your diet to improve your overall health and wellness.

Dark Leafy Greens like spinach, kale, swiss chard, and broccoli are good sources of calcium, fiber, vitamin A, vitamin C, and phytochemicals. Try adding one or more of these greens to your salads, soups, and pasta dishes, or cook them as a side dish for any meal.

Nuts like almonds, pistachios, and cashews are rich in heart-healthy fiber and monounsaturated fats. Add a handful to oatmeal or yogurt, or eat them plain as a snack to hold you over until mealtime. Although nuts contain “good” fats, if you are watching your weight, pay attention to portion sizes. A single serving of nuts is about 1 ounce and the number of nuts you get per serving depends on which nut you choose. Here is the breakdown:


1 serving =

  • Pistachios 47-49

  • Almonds 20-24

  • Cashews 16-18
  • Walnuts 10-14 halves

  • Pecans 18-20 halves

  • Hazelnuts 18-20

Berries like blackberries, strawberries, raspberries, and blueberries are high in fiber and healthy antioxidants. Frozen berries are often less expensive but just as nutritious (if not more) as fresh. Add your favorite fresh or frozen berries to your yogurt, smoothies, and cereal, or eat them plain as a delicious snack.


Fish contains loads of protein and omega-3 fatty acids, which may help prevent heart disease. Some fish and shellfish are also high in vitamins and minerals like vitamin B12, niacin, iron, selenium and zinc. Buy fish fresh, frozen, or canned, and eat it baked, broiled, or steamed, but avoid fried versions.

Greek Yogurt provides an excellent dose of protein, calcium, and high quality carbohydrates. Try eating non-fat Greek yogurt with berries for breakfast or as an afternoon snack. It’s delicious in smoothies, and can also be used to substitute mayonnaise and sour cream in dips, spreads, and baked goods.

Beans and Lentils are good sources of protein & fiber. Add them to your salads or breakfast burritos. Beans and lentils can easily substitute meat as the centerpiece of any meal. They’re also delicious tossed into soups, stews, dips, or egg dishes. Best of all, they are relatively inexpensive and store well.