1. Broccoli For 44 calories, one cup of steamed broccoli daily supplies 43 percent of a woman’s folic acid needs, 193 percent of her vitamin C needs, and 15 percent of requirements for Vitamins b2 and B6.
2. Tomatoes One tomato supplies 26 calories and no fat, yet packs more than 10 percent of a woman’s daily need for vitamin A, folic acid, vitamin C and potassium, and tops the list as a source of the antioxidant carotenoid lycopene.
3. Greens Spinach and others are great sources of lutein, a carotene-like compound with antioxidant capabilities, and beta carotene, vitamin B2, vitamin C, vitamin E, folic acid, calcium, iron and magnesium.
4. Nonfat Plain Yogurt A one-cup serving (less than 150 calories) supplies 488 milligrams of calcium (61 percent of a woman’s daily requirement) plus ample Vitamins B2 and B12, and magnesium, potassium, selenium, zinc and protein.
5. Wheat Germ Add one-quarter cup to hot cereal, meatloaf or pancake batter for a whopping dose of all the B vitamins, most of the trace minerals (zinc, selenium, manganese and iron) and fiber, and 90 percent of daily requirements for vitamin E.
6. Onions and Garlic These provide a gold mine of alliin and allicin, which help prevent infections, heart disease and cancer. Garlic also may stimulate the immune system.
Eat foods in season.
“If you don’t love certain fruits or vegetables, it could be because you ate them out of season when they have little taste or flavor,” says Pensiero. “When you eat seasonally, fruits and vegetables are more flavorful, at their best, and I promise you won’t be disappointed.”
At GiGi’s Trattoria, her restaurant in Rhinebeck, N.Y., she serves simple fruit desserts, like naturally sweet strawberries topped with aged balsamic vinegar, or low-fat yogurt or fresh berries in a compote.
Swap a cup of pasta for a cup of vegetables.
Simply by eating less pasta or bread and more veggies, you could lose a dress or pants size in a year.