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Food Facts
  • Collards, mustard greens and kale are available in bags, pre-washed & chopped -- so they’re easy to steam or saute! Eat your greens as a side dish or in quesadillas, soups & stews.
  • Avocados are rich in 20 nutrients and great beyond guacamole. Chop for a ham, egg and cheese wrap; slice for a deli roast beef sandwich; cube and toss into linguini and shrimp.
  • Black-eyed Peas: Fresh, canned and frozen varieties are all nutrient-rich options -- making it easier to eat your daily veggies. Rinse and drain canned peas to cut down on salt.
  • Ugli Fruit, beautiful benefits! Peel & eat for fiber & vitamin C. Choose fruit heavy for size; dents normal and color not important. Store on counter 5 days or refrigerate 2 weeks.
  • Radicchio, also known as Italian chicory, is high in vitamin K for bone health. Great in salads: Choose bright, tender leaves; avoid brown or limp ones. Refrigerate up to 3 days.
  • Cherimoya, a high-fiber tropical fruit, tastes like a mix of strawberry and mango. Choose firm, unblemished fruit, cut in wedges and spoon out creamy flesh.
  • Kale in lentil soup is a double dose of New Year’s luck! Round-shaped lentils symbolize coins; kale, paper money. Both are packed with antioxidants for a year of healthy fortune.
  • Tea is native to China, but Americans invented tea bags and first drank iced tea at the 1904 St. Louis World’s Fair. Enjoy hot and reap health benefits from both black & green tea.
  • Dried Plums (formerly prunes) may help prevent cancer and decrease inflammation. Slice fruit, stuff with cheese and walnuts, and wrap in prosciutto to make quick party appetizers.
  • Oatmeal month is officially January. Cook breakfast oatmeal with 1% milk for extra protein, calcium and vitamin D -- or enjoy whole-grain oatmeal raisin cookies as a smart snack.
  • Spices and herbs add antioxidants to every dish. One tsp. ground cinnamon contains as many antioxidants as 1/2 cup blueberries; 1 tsp. yellow curry as many as 1/2 cup red grapes.
  • Fish, the best source of omega-3 fats for heart and brain health, may even help ward off depression. Mix canned white tuna, salmon and sardines for an omega-rich seafood salad.
  • Orange juice is filled with immune-boosting nutrients that fight colds and the flu: vitamins C and B6, folate, potassium and magnesium. Choose 100% juice with no added sugar.
  • Walnuts are a significant source of plant-based omega-3 fats. These fats -- also in ground flaxseed, canola oil and edamame -- provide many heart-healthy benefits.
  • Pear, apple and Asian pear slices + yogurt-based dips = winning strategy for game-day parties. Combine Greek vanilla yogurt with chocolate-hazelnut spread for a fast, healthy dip.
  • Pumpkin and sweet potato -- fresh, mashed or canned -- adds disease-fighting antioxidants to waffles and pancakes. Use whole-wheat flour to double your fiber and nutrient intake.
  • Snack smart to achieve weight loss goals. Choose fast and fully edible fruits like grapes, apples, persimmon and kiwi. Yes, fuzzy kiwi skin is edible! Simply wash and rub dry.
  • Breakfast eaters are more successful at losing weight. Pair lean protein (eggs, Canadian bacon, nonfat yogurt) with smart carbs (whole-wheat bagel, whole-grain cereal or fruit).
  • Leeks, the large scallion-like members of the onion family, may not improve your singing as Roman Emperor Nero believed -- but they do add antioxidants to soups, stews and quiche.
  • Raspberries are high-fiber & antioxidant-rich! Choose dry and plump berries; avoid wet ones, which quickly mold. Refrigerate and use within 1-2 days, and wash right before eating.

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Expert Q&A

Can acid reflux damage my esophagus?

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