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to two cups per day.

BROCCOLI (substitute red and green cabbage, cauliflower, kale)

These vegetables boost your immune system, fight birth defects and heart disease, strengthen bones, and help prevent cataracts. The recommended amount is 1/2 to one cup per day.

OATS (substitute rice, wheat, barley, rye)

These grains lower cholesterol levels, and are high in fiber and protein. The recommended amount is five to seven servings per week.

ORANGES (substitute lemons, kumquats, tangerines, limes)

These citrus fruits help with chronic conditions, support health in general, and can prevent stroke and diabetes. The recommended amount is one fruit a day.

PUMPKIN (substitute carrots, orange bell peppers, sweet potatoes)

All of these orange foods lower the risk of getting certain cancers and promote youthful skin. The recommended amount is 1/2 cup a day.

SOY (substitute soy milk, soy nuts, tofu)

These products prevent osteoporosis and heart disease, and help with menstrual and menopausal symptoms. The recommended amount is 15 grams per day.

SPINACH (substitute romaine lettuce, kale or collard greens)

These green leafy foods lower the risk of cardiovascular disease and cataracts. The recommended amount is two cups of uncooked leaves.

BLACK OR GREEN TEA

Tea lowers the risk of getting a stroke and boosts the immune system. It also helps prevent cancer and osteoporosis. Drink tea without sugar, but sweeten with honey instead. The recommended amount is one cup per day.

TOMATOES (substitute watermelon, pink grapefruit)

These lower risks of cancers, and make your skin less susceptible to sun damage. The recommended amount is one per day.

TURKEY (substitute chicken)

For the best health benefits, eat the skinless breast. Turkey and chicken both boost the immune system, and of course are a great source of protein. The recommended amount is four 3-ounce servings a week.

WALNUTS (substitute sunflower seeds, sesame seeds, almonds, pecans, hazelnuts, pistachios)

These reduce the risk for diabetes, heart disease, and cancer. The recommended amount is one ounce five times a week.

WILD SALMON (substitute sardines, herring, trout, clams)

These lower the risk of heart disease and cancer. The recommended intake is two to four times a week.

YOGURT (substitute kefir)

Eat yogurt or kefir for strong bones and a healthy heart. The recommended amount is two cups per day.

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