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    Want to live long and well? Build these super foods into your daily diet.

    Good nutrition is so much more than food to eat. Food and beverages that contain a powerhouse of nutrients can not only satisfy your appetite, but also ward off chronic diseases and keep you looking your best. How do you get enough of the super-nutritious foods every day? Try these tips from WebMD's director of nutrition, Kathleen M. Zelman, MPH, RD.

    Antioxidant Super Foods

    Antioxidants help prevent cellular damage. Eat plenty of foods rich in antioxidants such as almonds, berries, citrus, carrots, spinach, tomatoes, and bell peppers.

    1. Top your cereal with almonds or berries; add tomatoes to sandwiches, soups or stews; layer your whole grain bread sandwich with slices of peppers and fresh spinach.
    2. Pack a snack bag of nuts, baby carrots, grape tomatoes, and bell pepper slices for a nutritious pick-me-up between meals.
    3. Fruit and nut granola bars stash easily into briefcases for quick energy and a tasty treat.


    Calcium is the super nutrient that keeps bones and teeth strong. Now research shows that low-fat dairy also helps people lose weight! The best sources of calcium come from the cow.

    1. Start your day with café au lait made with half skim milk and half strong coffee. Or order your latte skinny at your favorite coffee house. Add a bowl of whole grain cereal topped with skim milk and fresh fruit for a breakfast of champions.
    2. Snack on low-fat yogurt or cheese between meals for an energizing treat.
    3. Calcium-fortified juices and cereals are excellent alternatives to meet your three-a-day requirement.

    Fiber does wonderful things for the body, from lowering cholesterol levels, keeping you regular, and perhaps preventing certain cancers. Grandma called it roughage and we need plenty of it each day.

    1. Read food labels to find whole grain breads and cereals that provide three or more grams of fiber per serving. A bowl full of bran or high-fiber cereal is a great start to meeting your daily needs.
    2. Load up on whole fruits and veggies for a healthy dose of fiber. Aim for five to nine servings a day. Juices don't contain as much fiber as whole fruit.
    3. Beans are loaded with fiber and protein, so add them to soups, stews, salads, eggs, and salsas.

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