Omega-3s (Seafood, Walnuts & Flax)

Eating foods rich in Omega-3 fatty acids might just help you keep your blood pressure down. Research also suggests that omega-3s can help improve your mood, which we all need a little help with in the short, dark days of winter. Aim to get two servings of fish a week, particularly fatty fish, such as salmon, sardines and some types of tuna, which are rich in omega-3s.

Recipe: Salmon on Swiss Chard

Not a fish lover? Opt for walnuts and flax which are good non-fish sources of omega-3s.


Most of us don’t eat the daily recommended 3 or more servings of vegetables, according to a recent report from the Centers for Disease Control and Prevention. Roasting vegetable caramelizes their natural sugars so they taste fantastic. It’s an easy way to cook veggies for dinner—pop a pan of veggies in the oven and make the rest of dinner while they roast.

Recipe: Roasted Veggies


A fiber-rich diet may help prevent cardiovascular disease, type 2 diabetes and a number of cancers. Eating more fiber may also help you lose weight.  One of the easiest ways to increase the fiber in your diet is to eat more whole grains. Add quinoa, whole-wheat couscous, bulgur, and polenta to add to your weekly recipes.

Recipe: Quinoa Salad with Cranberries

One thing to eat LESS of


Make low-sugar treats to satisfy your sweet tooth.

Americans eat far too much sugar. Luckily, you can still make treats that satisfy your sweet tooth and cut back on your sugar intake at the same time.

Recipe: Guilt-Free Chocolate Truffles