Ten Super Foods for Good Health

With all the media attention on healthy eating these days, it's hard to keep track of the latest and greatest tips for sustaining your body with good nutrition. Elizabeth McCormick, a registered dietitian with the Lee Center for Weight Management, suggests the following 10 foods as excellent nutritional staples for a healthy diet and shares a few of the reasons that these choices make the "super food" list:

• Salmon

Salmon is a great source of omega- 3 fats. "Omega-3s are essential fatty acids that are proven to help lower triglycerides, prevent heart arrhythmias and decrease inflammation," Ms. McCormick said.

• Spinach

Spinach is very high in iron, as well as vitamins A and C, which are both powerful antioxidants. "These antioxidants can help lower your risk for certain diseases and cancers," Ms. McCormick said.

• Legumes

Beans in general are a good source of soluble fiber and can help lower your cholesterol and your risk for heart disease. Beans are also a great source of protein and complex carbohydrates, so they provide your body with steady energy.

• Eggs

Eggs are economical, versatile and nutritious. They're low in calories, and they have all the essential amino acids, so they serve as a complete protein.

• Almonds

Almonds are a healthy source of monounsaturated fat. They contain a lot of vitamin E, another powerful antioxidant. Creating your own 100-calorie almond pack is a healthy snack idea.

• Low-fat or fat-free yogurt

Low-fat or fat-free yogurt is an excellent source of protein, and it also contains healthy bacteria, which can promote good digestion and boost immunity.

• Berries

Berries are packed with antioxidants and are low in calories. They are also high in water and fiber, which keeps you feeling full longer.

• Oatmeal

The soluble fiber in oatmeal can help lower your cholesterol and keep you feeling full longer.

• Sweet Potatoes

Sweet potatoes have a large amount of vitamin A, which can help decrease your risk of cataracts, and potassium, which can help lower blood pressure.

• Kiwi

One kiwi provides almost 100 percent of the recommended daily allowance of vitamin C.

Don't want to completely skip your favorite foods? Then try small changes at first, like using almonds on your salad instead of croutons. Small changes can also help you sustain healthy eating longer. Try adding in a different "super food" to your diet every day.