Nutrition and healthy eating

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Health foods: Building blocks of a healthy diet

Give your diet a healthy boost with these 10 health foods. They're among your best bets for eating well because they meet at least three of the following criteria:

• Good or excellent source of fiber, vitamins, minerals and other nutrients
• High in phytonutrients and antioxidant compounds, such as vitamins A and E and beta carotene
• May help reduce risk of heart disease and other health conditions
• Low in calorie density, meaning you get a larger portion size with a fewer number of calories
• Readily available

Find out more about these health foods and how easy it is to include them in your diet.

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2. USDA National Nutrient Database for Standard Reference, Release 25. U.S. Department of Agriculture, Agricultural Research Service. http://ndb.nal.usda.gov. Accessed Feb. 5, 2013.
3. Duyff RL. American Dietetic Association Complete Food and Nutrition Guide. 4th ed. Hoboken, N.J.: John Wiley & Sons; 2012.
4. Dietary Guidelines for Americans, 2010. U.S. Department of Health and Human Services. http://www.cnpp.usda.gov/DGAs2010-PolicyDocument.htm. Accessed Feb. 5, 2013.
5. Krikorian R, et al. Blueberry supplementation improves memory in older adults. Journal of Agriculture and Food Chemistry. 2010;58:3996.
6. Position of the American Dietetic Association: Functional foods. Journal of the American Dietetic Association. 2009;109:735.
7. Nelson JK (expert opinion). Mayo Clinic, Rochester, Minn. Feb. 5, 2013.
8. Age-Related Eye Disease Study (AREDS). National Eye Institute. http://www.nei.nih.gov/amd. Accessed Feb. 5, 2013.
9. Cooper DA. Carotenoids and health and disease. Journal of Nutrition. 2004;134:221S.
10. Vitamin E: Quick facts. Office of Dietary Supplements. http://ods.od.nih.gov/factsheets/VitaminE-QuickFacts. Accessed Feb. 5, 2013.
11. Vitamin C: Quick facts. Office of Dietary Supplements http://ods.od.nih.gov/factsheets/VitaminC-QuickFacts. Accessed Feb. 5, 2013.
12. Vitamin A: Quick facts. Office of Dietary Supplements http://ods.od.nih.gov/factsheets/VitaminA-QuickFacts. Accessed Feb. 5, 2013.