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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:


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.


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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