5 power foods: boost your nutrition and maintain an ideal weight by getting more of these superstar foods into your meals

If you've been focusing on everything that's wrong with your diet, it's time to take a new, positive approach. According to a recent Harvard Medical School study, the number of healthful foods you eat is more important than your weekly tally of burgers and fries! The study of 59,038 women found that those who regularly included lots of nutritionally sound foods in their diet had a 42 percent lower mortality rate. The more of these high-fiber, nutrient-rich foods you include in your meals, the less room you'll have for unhealthful high-calorie, low-nutrient fare. So, if you want to lose weight, get fit and live longer, resolve to eat more of these five powerhouse foods in 2005!
1 berries
Raspberries, strawberries, blueberries, blackberries, cranberries
The facts Berries' deep pigment supplies a wealth of phytochemicals, substances like the flavonoids anthocyanins that plants make to protect themselves against bacteria and viruses and other environmental threats. "These compounds protect against highly reactive oxidants that damage the brain and other tissues," says Gary Stoner, Ph.D., professor in Ohio State University's department of internal medicine. Berries also offer potassium, vitamin C and fiber.
Up the ante Add berries to cold cereal. Layer them with nonfat instant pudding for an easy parfait. Heat with Splenda and a bit of cornstarch to make a topping for waffles or desserts. Dip strawberries in fat-free chocolate syrup. Blend frozen raspberries with a little nonfat evaporated milk to create a fat-free "ice cream." Toss fresh or dried berries into savory dishes such as salsas, salads, pilafs and couscous.
All it takes is 1 serving (1 cup raw or 1/2 cup cooked) 3-4 times a week.
2 plain, lowfat yogurt
The facts It's hard to find a better source of B vitamins, high-quality protein and calcium than lowfat yogurt. "It's also a useful alternative for people who are lactose-intolerant, and if it contains the probiotic bacteria that flourish in the intestinal tract, then yogurt helps prevent constipation and diarrhea, as well as helping to treat food allergies," says Barry Goldin, Ph.D., a professor in the department of public health and family medicine at Tufts University. Probiotic bacteria crowd out disease-causing ones and may switch off an enzyme that triggers colon cancer. Look for yogurt listing L. acidophilus and B. bifidus as ingredients.
Up the ante Drizzle yogurt with a little honey for a sweet treat. Layer it with fruit for a simple snack; use instead of sour cream in dips, soups, salad dressings and on baked potatoes. Mix equal parts lowfat mayonnaise and yogurt and use to dress coleslaw or potato salad. Substitute yogurt for buttermilk in muffin, quick-bread and pancake batters.
All it takes is 1 serving (1 cup) 3-5 times a week.
3 green, leafy vegetables
Spinach, bok choy, Swiss chard, kale, arugula, romaine lettuce
The facts A Cornell University study of vegetables found spinach had the highest score for inhibiting cancer cells. A 1-cup serving of cooked Swiss chard supplies 47 percent of your RDA (150 milligrams) of magnesium, which helps keep nerve and muscle cells healthy. Dark green leafies also boost your intake of fiber, vitamin C, folic acid (the B vitamin that helps lower risk for heart disease, memory loss and birth defects), vitamin K (which helps build strong bones), and the minerals calcium, iron and potassium. Greens are especially good sources of the phytochemical lutein, which lowers the risk for age-related vision loss. "Generous intakes of spinach, kale, and other lutein-rich foods may reduce the risk of cataract and macular degeneration by up to 40 percent," says Jeffrey Blumberg, Ph.D., a professor in the Friedman School of Nutrition Science and Policy at Tufts University in Boston.
Up the ante Switch from iceberg to spinach for salads; layer greens into lasagna and sandwiches; add chopped, steamed greens to mashed potatoes; substitute arugula for some of the basil in pesto recipes; stir 1 cup chopped greens into soups and stews.
All it takes is 1-2 servings daily (1 serving equals 1 cup raw or 1/2 cup cooked).
4 bright orange vegetables
Pumpkin, butternut and spaghetti squash, sweet potatoes, carrots
The facts Orange veggies are brimming with beta carotene, which promotes cell and tissue growth. Diets containing 10-15 milligrams a day of beta carotene are associated with a reduced risk of several forms of cancer. To get that amount, you just need to eat one medium-sized sweet potato or a cup of butternut squash, which may lower cancer risk, boost your defenses against colds and infections and protect your skin from sun damage. Bright orange veggies also supply hefty amounts of vitamin C, potassium and iron, and as much fiber as a slice of whole-wheat bread.
Up the ante Microwave sweet potatoes, then halve and drizzle with maple syrup. Grate carrots into meatloaf. Top steamed spaghetti squash with tomato sauce and Parmesan. Add pureed pumpkin to soups as a thickener. Use boiled or roasted sweet potatoes in salads and side dishes where you would normally use regular potatoes.
All it takes is 1 serving (1 cup raw or 1/2 cup cooked) a day.
5 whole grains
Whole-wheat breads and pastas, brown rice, oatmeal, buckwheat noodles
The facts Slice for slice, whole-grain breads have four and a half times the fiber, five times the magnesium, four times the zinc, and seven times the vitamin [B.sub.6] of white bread. Fiber-rich whole grains lower your risk for everything from heart disease and cancer to diabetes and hypertension. Thanks to their fiber, they fill you up without filling you out. "Whole grains also come packed with phytochemicals, such as phenolic compounds and phytoestrogens, that lower disease risk. These health-enhancing phytochemicals are removed when grains are processed," Blumberg adds.
Up the ante Eat oatmeal or whole-grain ready-to-eat cereal for breakfast; use 100 percent whole-wheat bread and rolls for sandwiches. Try whole-wheat or buckwheat noodles instead of white in pasta dishes. Swap instant brown rice or whole-grain couscous for white rice in pilafs and stuffings. Experiment with novel grains. For example, try quinoa in stuffed bell peppers, wild rice in salads and amaranth in soups.
All it takes is 5 servings per day (a serving equals 1 slice of bread or half a cup of cooked grain).
By Elizabeth Somer, M.A., R.D.
Elizabeth Somer, M.A., R.D., is editor of Nutrition Alert, a newsletter that summarizes current nutrition research. Her website is elizabethsomer.com.