10 Foods To Eat For a Lifetime of Health

The U.S. Department of Agriculture (USDA) food pyramid recommends a balance of food types. To get your daily dose of antioxidants, vitamin C, calcium, omega-3 fatty acids and folic acid, use these foods as the foundation for planning your meals. To get the essential fiber and nutrients most Americans lack, include these foods in your diet every day:

  • 4 slices whole-grain bread
  • 1 cup whole-grain cereal
  • 1 apple, orange or 1/2 cup berries
  • 1 peach, pear or banana
  • 1 tomato or 1/2 sweet pepper
  • 1/2 cup green beans, carrots or peas
  • 1/2 cup asparagus, broccoli, kale or spinach
  • 3 cups low-fat milk or yogurt, or 3 ounces semi-hard cheese
  • 2 tablespoons walnuts, flaxseed, peanuts, peanut butter or cashews
  • 8 cups of water