To Eat or Not To Eat?

First, figure if you have any food allergies or certain food conditions.

Second take a look at this well-rounded list of food to eat:

1. Spinach

 Green and lush, spinach are a real source of omega-3 fatty acids and folic acid. In this regard, will help prevent heart-related diseases, strokes and even bone problems like osteoporosis.  It helps  to combat sexual problems derivatives of age. Spinach also have much lutein, a compound that fights macular degeneration. 

How do I take?
 A cup of fresh spinach or half a cup of cooked vegetables per day.

Try them with:
 Add spinach to your salads or add it to scrambled eggs.  Another idea is to put a little above your seafood pizza a few minutes before removing from oven.
Alternatives: kale, romaine lettuce.

2.  Greek Yogurt
The fermentation product which is yogurt generates hundreds of millions of probiotic organisms that will strengthen your immune system Still, not all yogurts are created equal.

Try this:  Add cranberries, walnuts, flax seeds to your yogurt or honey. Those who are low in fat, in addition, are also ideal for salad dressings and creamy sauces. 

 Smoothie:
 Mix 1 cup low-fat yogurt, 1 fresh blueberries, another carrot juice and fresh spinach last for a smoothie rich in nutrients.
 Alternatives: Kefir, soy yogurt.

3.  Tomato
There are two things you should know about tomatoes. Red tomatoes have more antioxidants And two: tomatoes are as healthy as fresh as for the body is easier to absorb the lycopene they contain.  Recent studies have demonstrated that include tomatoes in the diet reduces the risk related to bladder, lung, prostate, skin and stomach diseases; and it reduces the risk of coronary heart disease.

Trick:
Try taking about 22 milligrams of lycopene a day, which is the same as taking eight red cherry tomatoes or a glass of tomato juice.

Try them with:
Garnish with some chopped mint.
Alternatives: watermelon, grapefruit, Japanese persimmon, papaya and guava.

4. Carrots
The warm colored vegetables contain lots of soluble -compounds carotenoids that help prevent diseases such as cancer, asthma and rheumatoid arthritis; entre otras muchas-, pero ninguna tiene tan baja densidad calórica como las zanahorias. among other many-but none has such a low caloric density as carrots. Toma al menos una cada día. It takes at least one every day.

Alternatives: Potato, squash, yellow peppers, mango.

5. Blueberries
Blueberries are one of the fruits contain more antioxidants. They will help prevent cancer, diabetes and changes in age-related memory. In addition, recent studies have demonstrated that blueberries, for its rich in fiber and vitamins A and C, also improve cardiovascular health.
Trick:
Never mind that the take fresh, frozen or in a jam: they retain all their properties.

Try this:
 The acai berry from the Amazon, has more antioxidants than blueberries. Make a shake containing acai juice, cereal and yogurt.

 Alternatives: acai berries, purple grapes, prunes, raisins, strawberries

6. Nuts
More heart-healthy salmon, with many anti-inflammatory polyphenols as red wine and muscle protein such as chicken. Walnut is the star. Other nuts combine one or two of these features, but not all three. In addition, a portion of nuts is perfect to regain strength after training.
Try them with:
 prinkle on salads; cut them and add them to the pancake mix; and mixtures with olive oil to make a marinade for fish or chicken.  

Alternatives: almonds, peanuts, pistachios, macadamia nuts, hazelnuts.

7.  Oats
Do not be put her sad gray appearance: oatmeal is one of the foods that  are packed with soluble fiber, which lowers the risk of heart disease, and carbohydrate, which slows sugar release.

Try it like this:
Sprinkle 2 tablespoons of oat cereals, salads or yogurt.
Alternatives: quinoa, wild rice

I used this 'spot nutrition' method to help me improve my diet.
Spot Nutrition Plan

And this 3-week Diet Plan has many recipes so your taste buds don't get stale
Three Week Diet Plan 

-speedyfit