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VIA: Hellobeautiful.com

Whether healthy eating is new to you or you’ve been trying to figure out how to get started, it will be helpful to know that there is a lot of research now to prove the health benefits of many foods. Check out what the author of Age-Proof Your Body says you should eat:

To up your odds of living a long and healthy life–despite occasional blow-outs at TGIF–make sure you regularly include these 7 nutritional powerhouses in your diet:

1. BERRIES

Why: Ounce for ounce, berries have more protective plant antioxidants than almost any other food. These compounds not only lower your disease risks, they help prevent memory loss.

How Much: Aim for a cup of berries–any berries, fresh or frozen–at least three times a week (berry researchers say eat a cup daily). Since berries are high in fill-you-up fiber, they may also help curb weight gain.

How:

Toss them in salads

Snack on them one by one, like healthy potato chips

Add them to yogurt, cereal, and smoothies

Stir them into anything you bake

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