Nuts
In a nutshell: USDA researchers say that eating 1.5 ounces of tree nuts daily can reduce your risk of heart disease and diabetes. Walnuts are rich in omega-3s, while hazelnuts contain arginine, an amino acid that may lower blood pressure. An ounce of almonds has as many heart-healthy polyphenols as a cup of green tea. The key is moderation since nuts are high in calories. Keep a jar of chopped nuts in your fridge, and sprinkle a tablespoon on cereal, salads, stir-fries, or yogurt.
70+ Healthy Meals that Keep You Satisfied
This 21-day weight loss plan helps reset your metabolism and includes substantial portions with the perfect balance of carbs (yes, carbs!), protein, and fat. Designed by celebrity nutritionist Sarah Mirkin, R.D.N., Fill Your Plate, Lose the Weight gives you an ultra-simple meal-building formula, delicious recipes, shopping lists and more.