“Berries are very high in antioxidants, so that’s wonderful,” Fung said.
Blueberries contain the highest amounts, but raspberries, blackberries and strawberries are also good options. One note of caution: If you like strawberries, wash them very well or buy the organic variety because they are particularly prone to have pesticide residues, Fung advised.
Buy fresh berries when they are in season, and go for the frozen kind when they are not. Aim to eat half a cup of berries a day.
Any whole fruit is better than no fruit, so if you don’t like berries, that doesn’t mean that the other fruits are useless, she added. In general, go for darker fruit — like pomegranate — because the deep color signals high antioxidant content, Fung said.
Low-fat, plain yogurt is a healthy protein without the saturated fats, Fung said. It doesn't spike up blood sugar levels and contains probiotics — microorganisms that promote the good bacteria in the digestive system.
Just make sure it’s plain and not flavored so there’s no added sugar. Skip the full fat yogurt.
You can add chopped nuts or berries to it yourself and have three items on this list covered in one go, Fung noted.
Yogurt can help you feel full because of its protein content. If you can handle the lactose, go for one cup a day, she suggested.
5. Dark green vegetables
These include collards, kale, spinach, bok choy, mustard greens and Brussels sprouts — all of which “have a wonderful antioxidant profile,” Fung said. Go for half a cup cooked or one cup raw of these veggies a day.
Use as little water as possible to cook them because some nutrients will leak out. For Brussels sprouts, try roasting: “It’s really tasty and you don’t have to use water for it,” she noted.
If you prefer eating a salad, use a lettuce that has a lot of color — like red leaf lettuce — rather than iceberg lettuce, which is mainly water.