1. Milk: Just one 8-ounce glass of skim or low-fat milk supplies one-third of your daily requirement of calcium, which is vital to strong bones and teeth. A diet rich in calcium can cut your risk of hypertension, colon cancer, and breast cancer, as well as ease PMS. Milk is a valuable source of vitamin D, vitamin A, riboflavin, niacin, and vitamin B12, says Doreen Chin Pratt, RD, director of nutrition services at Women and Infants Hospital in Providence, Rhode Island. Drinking the white stuff also sends a healthy message to your kids: In a 2004 American Journal of Clinical Nutritionstudy, researchers found that mothers who drink milk regularly have daughters who do the same—and who consume less nutrient-empty soda.
2. Broccoli: It’s low-cal and loaded with vitamins A and C, beta-carotene, folate, and fiber—all of which can help reduce your risk of heart disease and certain kinds of cancers. Enjoy it raw or lightly steamed.
3.  Bananas: At about 100 calories each, bananas are good source of fiber and vitamins B6 and C. They’re also loaded with potassium—a mineral that helps regulate blood pressure and is essential to muscle function. Eat one after a workout (when potassium levels are at their lowest), mix into smoothies, or add to your cereal for an all-day energy boost.
4. Orange Juice:A stellar source of vitamin C (just one 8-ounce glass supplies 120 percent of your daily requirement), orange juice is also full of folate—which helps prevent birth defects and colon cancer—and potassium. Opt for the calcium-fortified kind to benefit your bones.
5. Salad: Tossing together a variety of greens (romaine and spinachare rich in vitamin A and folate, while iceberg has fiber), along with tomatoes, carrots, and cucumbers, is the smartest way to sneak vegetables into your diet, explains Joan Salge Blake, RD, a clinical assistant professor of nutrition at Boston University. According to the National Institutes of Health, getting at least three servings of veggies a day can reduce your risk of cancer, heart disease, and diabetes. (Just be sure to take it easy on high-calorie dressing!)
6. Peanut Butter: Don’t feel guilty for snacking on a spoonful of peanut butter. Peanut butter is chock full of protein, fiber, zinc, and vitamin E. It also contains mostly unsaturated fat, which lowers both total and LDL (“bad”) cholesterol. “Peanut butter and jelly on whole-wheat bread with a glass of skim milk is a perfect meal,” says Therese Franzese, RD, director of nutrition at Chelsea Piers Sports and Entertainment Complex, in New York City. But don’t go for the reduced-fat version. “The fat is replaced with sugar, so it has the same calories as the regular stuff,” Franzese explains.
7. Whole-Grain Cereal: One bowl of fortified cereal typically supplies 10 or more vitamins and minerals, as well as complex carbohydrates (for energy), disease-fighting phytochemicals—non-nutrient plant chemicals that help prevent disease. Choose cereals with at least five grams of fiber per bowl.
8.  BLUEBERRIES: LOADED WITH ENERGY-BOOSTING CARBOHYDRATES, appetite-suppressing fiber and vitamin C, one cup of these colorful, tart-sweet berries has just 83 calories. And the substance that gives them their distinctive hue, anthocyanin, helps protect cells from damage that can lead to certain cancers, varicose veins and urinary tract infections. Whether they’re fresh or flash-frozen, sprinkle blueberries over cereal or yogurt, or toss them into a blender with other ingredients for a delicious smoothie.
9. YOGURT: WITH BENEFICIAL LIVE BACTERIA CALLED PROBIOTICS, yogurt bolsters the body’s ability to fend off certain infections and helps keep the intestines healthy, allowing them to absorb more nutrients-and energyfrom food. The vitamin B12 found in one cup of yogurt is another energy booster. Opt for either low-fat or fatfree. Brown-Riggs suggests trying Greek-style yogurt because it has a thicker, creamier texture. Bypass the varieties offering syrupy fruit on the bottom.
10. ALMONDS: A GREAT PROTEIN SNACK AND SOURCE OF ZINC, almonds promote pretty skin. They’re high in magnesium and fiber-two proven energy boosters. But since they are calorie-dense, limit your serving to 20 almonds. To make sure you don’t go nuts and eat too many, buy individual serving sizes or put a batch in a small plastic bag and drop it in your purse for a snack. “Eat them raw,” advises Brock, “instead of the sugar- or honey-flavored versions.”
11. SWEET POTATOES: LOW IN FAT AND HIGH IN FIBER AND ANTIOXIDANTS, sweet potatoes have twice the recommended daily allowance of vitamin A, which is essential to keep skin from becoming dry and flaky. They’re also loaded with complex carbohydrates, resulting in a low glycemic index, meaning they digest slowly and keep you feeling fuller longer. Sweet potatoes taste great simply baked in their skin. BrownRiggs recommends having three cups a week, but says diabetics should limit themselves to a half-cup a week.
12. SALMON:LOW IN CALORIES AND SATURATED FAT, fish is an excellent source of lean protein. The cold-water varieties, such as salmon, sardine and mackerel, are also rich in omega3 fatty acids. These protect against heart disease. And for helping you feel your best, omega-3s can aid in the fight against depression. Aim for a three-to-four-ounce serving twice a week. Eat canned salmon, including the bones, for added calcium.
13. COLLARD GREENS: DENSE WITH VITAMINS AND MINERALS, collards are one of our favorite vegetables. One cup of cooked greens has just 49 calories, but is a top source of energy-boosting vitamin C, disease-fighting antioxidants and folate-an essential vitamin for expectant moms and women wishing to conceive. Collards and other leafy green veggies, like kale, contain magnesium, which can help decrease bloating associated with PMS. Combined with vitamin B6, also in collards, magnesium can reduce moodiness and anxiety.

14.BLACK BEANS: PACKED WITH ENERGY-BOOSTING IRON and soluble fiber that provides slow-burning fuel, black beans are a wonderful power source. With 15 grams of protein in one cup, they’re a great way to replace meat on your menu. Eat three cups of dried beans weekly. Canned beans have about the same nutritional value as dried, but may contain extra salt. Look for low-sodium varieties and rinse before using.
15.Red Meat: Women, especially those who have given birth within the last two years, are at risk for low iron levels, which can lead to anemia. Red meat is an excellent source of iron that’s easily absorbed by the body. Stick with lean cuts—anything with loin or round in the name—for their lower saturated-fat content, and eat no more than one 2-ounce serving (about the size of your palm) each day.

16.Vegetable Juices: The blends contain lycopene, antioxidants, fiber, and other vitamins, minerals, and nutrients that protect you against everything from cancer to high blood pressure. Even better, they often contain vegetables you might not otherwise get—like beets and watercress