A Visual Guide to 15 Healthy Snacks

Most vending machines are stocked full of junk food. With a bit of planning it is possible to replace those snacks with foods that will nourish your body.
The challenge is to balance convenience with nutrition.
Here is a pictorial guide to a selection of healthy snacks - and remember - healthy eating is not just about the number of calories*.

Raw Almonds Serving shown: 20 almonds
Calories: 139

Raw Mixed Nuts Serving shown: 30g / ~1oz
Calories: 178

Dried Fruit Serving shown: 40g / 1.4oz
Calories: 97
Note: Dried fruits are more calorie dense (per weight) than fresh fruit - and are easier to overeat.

Mandarin Serving shown: 180g, 1 medium & 1 small.
Calories: 95
Note: Great packaging. Small portions. Seasonal

Apple Serving shown: 185g / 6.5oz
Calories: 96

Banana Serving shown: 1 medium banana - 118g
Calories: 105
Note: Nicely prepackaged.

Grapes Serving shown: 215g / 7.6oz
Calories: 148
Note: Seasonal

Tuna Serving shown: 85g / 3oz
Calories: 99
Note: Be wary of tuna in oil - many of the oils are vegetable oils (high in omega-6 rather than omega-3 EFA's).

Dried Peas Serving shown: 25g / .9oz
Calories: 72
Note: Find in bulk bins - often with different seasonings.

Popcorn Serving shown: 2 cups
Calories: 62 (air-popped)
Calories:110 (oil-popped)
No condiments added.
Note: Avoid per-packaged popcorn (often contains trans fat).

Baby Carrots Serving shown: 170g / 6oz
Calories: 60
Note: Convenient - can buy pre-washed and pre-bagged.

Celery & Hummus Serving shown: 40g / 1.4oz hummus
Calories: 108
Note: Buy celery pre-cut and pre-washed. Goes well with many other dips.

Cherry Tomatoes Serving shown: 150g / 1 Cup
Calories: 27
Note: Seasonal.

Whole-grain Crispbread with Cottage Cheese Serving shown: 1 cracker + ~45g (1.5oz) cottage cheese (light)
Calories: 70
Note: Aim for crispbreads or crackers that are completely whole grain and have a minimal amount of oil.

Bean Salad 80g / 2.8oz
Calories: 90

Functional Fruit
All fruits are great - however many have a very short season (berries, peaches, nectarines) and others can be a bit too messy if you are at work (grapefruit, oranges, melon).

It's Not Just About Calories
Some snacks may be low in calories, but lack in other essential nutrients. Some snacks do nothing to satisfy the appetite. What's the point in saving 20 calories just to be gnawingly hungry 15 minutes later? No vending machine will be safe from you...

Not Everyone Needs to Snack
For some people - three square meals works fine. For others, snacking is a way of life - and without a little pre-planning - most of those snacks will not be the best choices.
Snacking is a great way to maintain even energy levels and manage hunger and prevent bingeing.

Building Positive Habits
Snacking is habit forming. Switch out bad food choices for good ones - and before you know it - your 3 hourly pilgrimage to the vending machine will be a thing of the past.

NOTE: All items were carefully weighed and measured. Calorie amounts came from the USDA nutrient database or from labels.

Self Burn 300 Calories in 15 Minutes

Shorter, smarter workouts are always a winner in my book—who doesn’t want to melt more fat and calories in less time? One trendy fitness tool that can make that happen: kettle bells. Sure, they might look a little intimidating—kind of like little cannonballs with handles—but they’re actually super easy to use. Plus, strength training with a kettle bell works nearly every muscle in your body, toning you up from head to toe and blasting 300 calories in just 15 minutes (you’d have to bike for more than 30 minutes to get the same results).

You’ll need a 10- to 15-pound kettle bell ($35 and up). Switch to a heavier one as you get stronger. Do three sets of the indicated reps of each move three times a week on nonconsecutive days.

OVERHEAD PRESS



works: shoulders, arms, abs, butt, legs

Stand with your feet hip-width apart, a kettle bell in your right hand, elbow bent, with the ball of kettle bell resting on the back of your right forearm at your right shoulder. Press your right arm straight overhead (as shown). Bend your elbow, returning the kettle bell to your right shoulder, for 1 rep. Do 5 reps. Switch sides; repeat.

DECK SQUAT



Works: abs, butt, legs

Stand with your feet hip-width apart, holding the kettle bell horns (the sides of handle), arms down. Lower your butt to sit on floor; bend your elbows so the kettlebell is in front of your chest, arms inside your legs. Roll onto your back, keeping your knees bent (as shown), then roll forward, placing your feet on the floor to rise to a low squat, extending your arms at chest level. Snap your hips as you straighten your legs and lower your arms for 1 rep. Do 10 reps.

SWING-CATCH-SQUAT



Works: shoulders, back, abs, butt, legs

Stand with your feet slightly wider than hip-width apart, the kettlebell on the floor between your feet. Squat and grab the handle with both hands, palms down; swing the kettlebell back between your legs, then forward as you snap your hips and rise to stand. When the kettlebell reaches shoulder level, release the handle, catching the horns, elbows bent, then squat (as shown). Stand, changing your grip so your hands are on top of the handle, arms down, for 1 rep. Do 10 reps.

TACTICAL LUNGE



Works: abs, butt, legs

Stand with your feet hip-width apart, a kettle bell in both hands in front of you, arms down. Step your left leg back into a lunge, releasing your right hand; pass the kettle bell under your right leg from your left hand to your right (as shown), then return to start. Repeat on opposite side for 1 rep. Do 5 reps.

A Week Worth of Recipes

MONDAY      Creamy Shrimp & Tomato Chowder

 

Chowder comes from the French word, "chaudieres," which were the cauldrons used by fishermen to make their rich, fish-based stews. Modern chowders include vegetable-only versions, such as corn chowder and potato chowder, but non-vegetable stews still often have this moniker. Herb, garlic, seasoned tomatoes and whipping cream make a rich base for this main dish recipe, which can be prepared in less than 20 minutes. Serve with warmed bread and butter.

 

Ingredients

• 2 stalks celery, chopped (1 cup)
• 1 medium onion, chopped (1/2 cup)
• 1 Tbsp. olive oil
• 2 14.5 oz. cans diced tomatoes with basil, garlic, and oregano, undrained
• 8 oz. medium peeled cooked shrimp
• 1/2 cup whipping cream
• 1/2 cup water
• Ground Black Pepper
• Slivered fresh basil
• Focaccia wedges

Directions

 

1. In a large saucepan cook celery and onion in hot oil just until tender. Stir in tomatoes; heat through. Add shrimp, whipping cream, and water. Cook over medium heat just until hot. Season to taste with pepper.
2. Ladle chowder into bowls; top with basil Serve with focaccia wedges. Serves 4 (1-1/2-cup servings).

 

TUESDAY

 

500-Cal Lemon Chicken Stir-Fry

 

Spiked with lots of zesty lemon, this delectable chicken stir-fry has a colorful mix of snow peas, carrots and scallions. But feel free to substitute other thinly sliced vegetables, such as bell peppers or zucchini. Serve with: Rice noodles or brown rice.

Active time: 40 minutes | Total: 40 minutes
Spiked with lots of zesty lemon, this delectable chicken stir-fry has a colorful mix of snow peas, carrots and scallions. But feel free to substitute other thinly sliced vegetables, such as bell peppers or zucchini. Serve with:

Rice noodles or brown rice.
 1 lemon
1/2 cup reduced-sodium chicken broth
3 tablespoons reduced-sodium soy sauce
2 teaspoons cornstarch
1 tablespoon canola oil
1 pound boneless, skinless chicken breasts, trimmed and cut into 1-inch pieces
10 ounces mushrooms, halved or quartered
1 cup diagonally sliced carrots (1/4 inch thick)
2 cups snow peas (6 ounces), stems and strings removed
1 bunch scallions, cut into 1-inch pieces, white and green parts divided
1 tablespoon chopped garlic
1. Grate 1 teaspoon lemon zest and set aside. Juice the lemon and whisk 3 tablespoons of the juice with broth, soy sauce and cornstarch in a small bowl.
2. Heat oil in a large skillet over medium-high heat. Add chicken and cook, stirring occasionally, until just cooked through, 4 to 5 minutes. Transfer to a plate with tongs. Add mushrooms and carrots to the pan and cook until the carrots are just tender, about 5 minutes. Add snow peas, scallion whites, garlic and the reserved lemon zest. Cook, stirring, until fragrant, 30 seconds. Whisk the broth mixture and add to the pan; cook, stirring, until thickened, 2 to 3 minutes. Add scallion greens and the chicken and any accumulated juices; cook, stirring, until heated through, 1 to 2 minutes.
Makes 4 servings, about 1 1/2 cups each.

Per serving: 263 calories; 6 g fat (1 g sat, 3 g mono); 68 mg cholesterol; 15 g carbohydrate; 31 g protein; 3 g fiber; 290 mg sodium; 237 mg potassium.


To round out your 500-calorie menu, serve this with 3/4 cup cooked whole-wheat pasta (131 calories) or 3/4 cup brown rice (164 calories) and either Fast Strawberry Frozen Yogurt (100 calories, see recipe below) or a glass of white wine (116 calories).


Fast Strawberry Frozen Yogurt


Active time: 10 minutes | Total: 10 minutes
Even without an ice cream maker, you can still enjoy homemade frozen yogurt.
    1    16-ounce package frozen strawberries (about 3 1/2 cups)
    1/2    cup sugar, preferably superfine
    1/2    cup nonfat plain yogurt or buttermilk
    1    tablespoon lemon juice
    1    cup diced frozen or fresh strawberries for garnish

Combine strawberries and sugar in a food processor and pulse until coarsely chopped. Combine yogurt (or buttermilk) and lemon juice in a measuring cup; with the machine on, gradually pour the mixture through the feed tube. Process until smooth and creamy, scraping down the sides once or twice. Serve garnished with diced strawberries, if desired.
Makes 6 servings, about 1/2 cup each.

Per serving: 100 calories; 0 g fat (0 g sat, 0 g mono); 0 mg cholesterol; 26 g carbohydrate; 1 g protein; 2 g fiber; 13 mg sodium; 115 mg potassium.
Nutrition bonus: Vitamin C (56% daily value).


 

 

WEDNESDAY

Hamburger Buddy 

 

 This meal was one of EatingWell's top 10 recipes last year. Very finely chopping onion, mushrooms and carrots in the food processor is not only fast—it makes the vegetables hard to detect for picky eaters. They also form the base for the sauce of this ground beef skillet supper. Make it a meal: Serve with a green sala

 

Ingredients

• 3 cloves garlic, crushed and peeled
• 2 medium carrots, cut into 2-inch pieces
• 10 ounces white mushrooms, large ones cut in half
• 1 large onion, cut into 2-inch pieces
• 1 pound 90%-lean ground beef
• 2 teaspoons dried thyme
• 3/4 teaspoon salt
• 1/4 teaspoon freshly ground pepper
• 2 cups water
• 1 14-ounce can reduced-sodium beef broth, divided
• 8 ounces whole-wheat elbow noodles (2 cups)
• 2 tablespoons Worcestershire sauce
• 2 tablespoons all-purpose flour
• 1/2 cup reduced-fat sour cream
• 1 tablespoon chopped fresh parsley or chives for garnish

 

Directions

1. Fit a food processor with the steel blade attachment. With the motor running, drop garlic through the feed tube and process until minced, then add carrots and mushrooms and process until finely chopped. Turn it off, add onion, and pulse until roughly chopped.
2. Cook beef in a large straight-sided skillet or Dutch oven over medium-high heat, breaking it up with a wooden spoon, until no longer pink, 3 to 5 minutes. Stir in the chopped vegetables, thyme, salt and pepper and cook, stirring often, until the vegetables start to soften and the mushrooms release their juices, 5 to 7 minutes.
3. Stir in water, 1 1/2 cups broth, noodles and Worcestershire sauce; bring to a boil. Cover, reduce heat to medium and cook, stirring occasionally, until the pasta is tender, 8 to 10 minutes.
4. Whisk flour with the remaining 1/4 cup broth in a small bowl until smooth; stir into the hamburger mixture. Stir in the sour cream. Simmer, stirring often, until the sauce is thickened, about 2 minutes. Serve sprinkled with parsley (or chives), if desired.

Recipe Nutrition

Per serving: 292 calories; 6 g fat (3 g saturated fat, 2 g mono unsaturated fat); 49 mg cholesterol; 38 g carbohydrates; 23 g protein; 4 g fiber; 569 mg sodium; 469 mg potassium Nutrition Bonus: Vitamin A (70% daily value), Zinc (33% dv), Iron (20% dv), Potassium (18% dv).

 

THURSDAY

Slow-Cooker Zesty Ginger-Tomato Chicken on Quinoa

 

The dark meat chicken in this slow cooker meal provides a very moist meat. The meat is cooked with a tomato-based sauce that includes ginger, garlic, and crushed red peppers for a spiced up taste. When the chicken has been cooking in the slow cooker all day, you can come home and serve it over quinoa for a quick healthy meal.

 

Ingredients

• 2-1/2 to 3 pounds skinless chicken drumsticks and/or thighs
• 2 14-1/2-ounce cans diced tomatoes
• 2 tablespoons quick-cooking tapioca
• 1 tablespoon grated fresh ginger
• 1 tablespoon snipped fresh cilantro or parsley
• 4 cloves garlic, minced
• 1/2 teaspoon crushed red pepper
• 1/2 teaspoon salt
• 3 cups hot cooked quinoa or brown rice

Directions

1. Place chicken in a 3-1/2- or 4-quart slow cooker. Drain one can of the tomatoes. In a medium bowl, combine drained and undrained tomatoes, the tapioca, ginger, the 1 tablespoon cilantro, the garlic, crushed red pepper, and salt. Pour over chicken in slow cooker.
2. Cover and cook on low-heat setting for 6 to 7 hours or on high-heat setting for 3 to 3-1/2 hours.
3. Skim off fat. Serve in shallow bowls. Serve with hot cooked quinoa. If desired, sprinkle with additional cilantro. Makes 6 servings.

Nutrition Facts * Servings Per Recipe 6 servings * Calories302, * Total Fat (g)6, * Saturated Fat (g)1, * Cholesterol (mg)81, * Sodium (mg)549, * Carbohydrate (g)35, * Fiber (g)4, * Protein (g)28, * Starch (d.e.)2, * Vegetables (d.e.)1, * Very Lean Meat (d.e.)3, * Fat (d.e.).5, * Percent Daily Values are based on a 2,000 calorie diet.

 

FRIDAY

 

Steak with Onion Relish 

 

Tender slices of marinated flank steak and a slow-cooked onion relish make for a tremendous meal in a tortilla. Strips of red or yellow sweet pepper add color and a vegetable element, making this an easy one-dish meal. After grilling, place steak in warmed tortillas, top with peppers and onions, and enjoy.

Ingredients

• 1 1-1/4- to 1-1/2-pound beef flank steak
• 1/2 cup balsamic vinegar
• 2 tablespoons olive oil
• 2 tablespoons honey
• 1 tablespoon snipped fresh oregano
• 1 tablespoon snipped fresh sage
• 2 teaspoons beef bouillon granules
• 1 teaspoon freshly ground black pepper
• 2 sweet onions (such as Vidalia, Maui, Texas Sweet, or Walla Walla), halved lengthwise and thinly sliced
• 1 medium red or yellow sweet pepper, cut into thin bite-size strips
• 8 7- to 8-inch flour tortillas, warmed*

Directions

1. Trim fat from steak. Score both sides of steak in a diamond pattern by making shallow diagonal cuts at 1-inch intervals. Place steak in a plastic bag set in a shallow dish. For marinade, in a small bowl combine balsamic vinegar, olive oil, honey, oregano, sage, bouillon granules, and black pepper. Pour half of the marinade over the steak; seal bag. Set remaining marinade aside. Marinate in refrigerator for at least 2 hours or up to 24 hours, turning bag occasionally.
2. In a large nonstick skillet combine onions and reserved marinade. Bring to boiling; reduce heat to medium-low. Simmer, covered, for 13 to 15 minutes or until onions are tender, stirring occasionally. Add sweet pepper strips; cook, uncovered, over medium-high heat for 4 to 5 minutes or until pepper strips are crisp-tender, stirring constantly.
3. Drain steak, reserving marinade. Place steak on the rack of an uncovered grill directly over medium coals. Grill for 17 to 21 minutes or until medium doneness (160 degree F), turning and brushing once with reserved marinade halfway through grilling. Discard any remaining marinade.
4. To serve, thinly slice steak diagonally across the grain. Serve steak strips in warm tortillas. Top with the onion mixture. Makes 8 servings.
5. *Note: To warm tortillas, wrap in foil and place alongside steak on grill; grill about 10 minutes or until heated through, turning occasionally. (Or wrap in waxed paper or microwave-safe paper towels; microwave on 100 percent power [high] for 30 to 60 seconds.)

Nutrition Facts * Servings Per Recipe 8 servings * Calories276, * Total Fat (g)11, * Saturated Fat (g)3, * Monounsaturated Fat (g)5, * Polyunsaturated Fat (g)1, * Cholesterol (mg)35, * Sodium (mg)384, * Carbohydrate (g)27, * Total Sugar (g)10, * Fiber (g)1, * Protein (g)17, * Vitamin A (DV%)0, * Vitamin C (DV%)42, * Calcium (DV%)5, * Iron (DV%)15, * Starch (d.e.)1.5, * Vegetables (d.e.)1, * Medium-fat Meat (d.e.)1.5, * Fat (d.e.).5, * Percent Daily Values are based on a 2,000 calorie diet


 

 

SATURDAY

 

Vegetable Strudel Filled with Spinach and Sweet Peppers

 

The spinach, sweet peppers, squash, and carrots pack this low-fat, strudel-filled pastry full of garden fresh flavor. Phyllo dough is used for the pastry shell.

 

Ingredients

• 5 cups fresh spinach leaves
• 2 medium red sweet peppers, cut into 1-inch strips
• 1 medium yellow summer squash, cut into 1-inch strips
• 2 carrots, shredded
• 1/2 cup sliced fresh mushrooms
• 4 green onions, sliced (1/2 cup)
• 1/4 cup oil-packed dried tomatoes, drained and chopped
• 3 tablespoons grated Parmesan cheese
• 1 tablespoon snipped fresh oregano or 1/2 teaspoon dried oregano, crushed
• 1/8 teaspoon salt
• 1/8 teaspoon black pepper
• Dash ground red pepper
• Butter-flavor nonstick spray coating
• 6 sheets frozen phyllo dough, thawed
• 2 tablespoons fine dry bread crumbs

Directions

 

1. For filling, place the spinach in large colander; set aside. In a large saucepan cook sweet peppers, summer squash, carrots, mushrooms, and green onions in 4 cups boiling water for 2 to 3 minutes. Pour over spinach to drain; rinse immediately with cold water. Drain well, pressing out excess moisture. Transfer vegetables to a large bowl. Stir in the dried tomatoes, 2 tablespoons of the Parmesan cheese, the oregano, salt, black pepper, and ground red pepper. Set filling aside.
2. Spray a large baking sheet with nonstick coating. Place 1 sheet of phyllo on a dry kitchen towel. (Keep remaining sheets covered with plastic wrap to prevent drying out.) Spray with nonstick coating. Place another sheet on top; spray with nonstick coating. Sprinkle with half of the bread crumbs. Place 2 more sheets of phyllo on top, spraying each with nonstick coating. Sprinkle with remaining crumbs. Add remaining 2 sheets of phyllo, spraying each with nonstick coating.
3. Spoon filling along 1 long side of phyllo stack about 1-1/2 inches from edges. Fold in the short sides over the filling. Starting from the long side with filling, roll up jelly-roll style.
4. Place strudel, seam side down, on the prepared baking sheet. Spray top with nonstick coating. Using a sharp knife, score into 8 slices, cutting through the top layer only. Sprinkle with remaining Parmesan cheese.
5. Bake in a 375 degree F oven for 25 to 30 minutes or until the strudel is golden. Let stand for 10 minutes before serving. To serve, cut along scored lines into slices. Makes 4 servings.

Nutrition Facts * Servings Per Recipe 4 servings * Calories182, * Total Fat (g)5, * Saturated Fat (g)1, * Cholesterol (mg)4, * Sodium (mg)466, * Carbohydrate (g)29, * Fiber (g)4, * Protein (g)8, * Vitamin A (DV%)156, * Vitamin C (DV%)158, * Calcium (DV%)14, * Iron (DV%)24, * Starch (d.e.)1, * Vegetables (d.e.)3, * Percent Daily Values are based on a 2,000 calorie diet

 

SUNDAY

 

Crispy Tilapia Fillets with Fennel-Mint Tzatziki

 

This is incredibly easy, light, delectable dish is a great recipes to have in your repertoire this new year. The sauce made with Greek-style yogurt is rich and flavorful and healthy.

Greek-style yogurt is rich and flavorful—and there's no need to drain it like you would regular yogurt
4 servings

PREP: 35 minutes
TOTAL: 45 minutes


Ingredients

• 1 cup finely diced fennel bulb plus 1 tablespoon chopped fennel fronds
• 3/4 cup whole-milk Greek-style yogurt
• 1 1/2 tablespoons chopped fresh mint
• 1 teaspoon white balsamic vinegar
• 4 tablespoons extra-virgin olive oil, divided
• 4 large tilapia fillets
• 1 teaspoon fennel seeds, finely ground
• 1 large egg white, beaten until frothy
• 2 cups (about) panko (Japanese breadcrumbs) or fresh breadcrumbs

Preparation

Place fennel bulb and fronds in small bowl. Sprinkle lightly with salt; toss. Let stand 10 minutes. Mix in yogurt, mint, vinegar, and 1 tablespoon oil. Season with salt and pepper.
Sprinkle 1 side of each fillet with ground fennel, salt, and pepper. Brush with egg white; coat with panko. Turn over; repeat with seasoning, egg, and panko.
Heat 3 tablespoons oil in large nonstick skillet over medium-high heat. Add fish. Cook until opaque in center, about 2 minutes per side. Serve with tzatziki.

You can also look the calorie could on each of theses recipes on the Your Wellbeing Health Portal.

 

 

 

 

 

 

8 Ideas to Make Your Home Help in Your Weight Loss Goals

Home:
A time to relax, to be with your family, and, unfortunately, a trigger for straying from your weight-loss goals. It’s all too easy to grab a “convenience” snack or sit on the couch for hours on end, watching television or surfing the ‘net. Here are eight ways for you to make your home help, not hurt, your progress:

A Remote Remote:

If you tend to watch television to relax, move the remote so that you must physically get up to retrieve it to change the channel.  






Clean Sweep:

Get rid of all non-nutritious snacks: sodium and calorie-laden chips, candy bars, or whatever your vice may be. If it’s not present, and you would have to actually leave your home to go get it, chances are you will elect to do without.



  Replace:

That junk food with healthy options so when you do need a snack, you have alternatives. Some good choices are string cheese, ham and low-cal cheese wrapped in a lettuce leaf, ricotta cheese with bit of almond extract mixed in and topped with a few slivered almonds, yogurt, and of course, fresh fruit.  






Keep a Food Journal:

Make sure you write down everything you eat. Don’t beat yourself up if you have something that isn’t exactly healthy. Your long-term eating over time is what is important. When you can see the history of the good choices you made, you’ll feel better about your eating in general.




Small plates:

Will help you control your portions. Avoid bigger plates to control you portion size.

 

Walk Your Dog:

 Most dogs are more than happy to go for a walk, oh, a hundred times a day. Do yourself and your dog a favor and get outside. If you don’t have a dog, go for a walk anyway.


 

Get the Family Involved:

If you can afford it, gaming systems like the Wii and Kinect offer a wide variety of games, from tennis, to bowling, to boxing, aerobics and more, that are fun and guaranteed to get everyone on their feet and fit!

WII

  XBOX Kinetic




Keep Your Exercise Equipment Out:

Keep it in your view. It’s a gentle reminder that that extra fifteen minutes might be put to better use than another snack.

Five Foods That Help You Sleep

1. Cherries

Fresh and dried cherries are one of the only natural food sources of melatonin, the chemical that controls the body's internal clock to regulate sleep. Researchers who tested tart cherries and found high levels of melatonin recommend eating them an hour before bedtime or before a trip when you want to sleep on the plane.

2. Bananas



Potassium and magnesium are natural muscle relaxants, and bananas are a good source of both. They also contain the amino acid L-tryptophan, which gets converted to 5-HTP in the brain. The 5-HTP in
turn is converted to serotonin (a relaxing neurotransmitter) and melatonin.

3. Toast



Carbohydrate-rich foods trigger insulin production, which induces sleep by speeding up the release of tryptophan and serotonin, two brain chemicals that relax you and send you to sleep..

4. Oatmeal

Like toast, a bowl of oatmeal triggers a rise in blood sugar, which in turn triggers insulin production and the release of sleep-inducing brain chemicals. Oats are also rich in melatonin, which many people take as a sleep aid.

5. Warm milk


Like bananas, milk contains the amino acid L-tryptophan, which turns to 5-HTP and releases relaxing serotonin. It's also high in calcium, which promotes sleep.

Foods That Can Improve Aspects of Your Body

Your Hair

 

Low-Fat Cottage Cheese:



Hair is almost all protein, so attaining a strong, vibrant mane starts with eating enough of it. Reduced-fat cottage cheese is a protein heavyweight, with 14 grams in half a cup.

Pumpkin Seeds:



Zinc helps reduce shedding, says Francesca Fusco, M.D., assistant clinical professor of dermatology at New York's Mount Sinai Medical Center. Toss a tablespoon of these zinc-heavy seeds into your cereal.

Your Brain

 

Fish:




This cold-water fish is a great source of the omega-3 fats DHA and EPA, which can improve brain function and ward off the blues, says Elizabeth Somer, R.D., author of Age-Proof Your Body. Omega-3s help squelch inflammation in the brain and regulate feel-good neurotransmitters. Sprinkle fillets with sea salt, ground pepper, and fresh lemon juice, then pan-fry on medium-high until one side is slightly brown. Flip and cook until the inside is slightly pink (6 to 8 minutes total).

Kale:



Feed the 100 billion neurons in your noggin with nutritious kale. A study in the journal Neurology reports that getting two-plus servings per day of veggies — especially leafy green ones like kale — slows cognitive decline by 40 percent. Temper kale's bitter flavor by sautéing it lightly with 1 teaspoon of lemon juice, a chopped garlic clove, 2 ­tablespoons of pine nuts, and a pinch of salt.

Your Nose




Sunflower Seeds:




Hay fever affects more than 40 million Americans, according to the National Institutes of Health. Halt the drip with vitamin E. Researchers suspect it calms the parts of your immune system involved in allergies. With 49 percent of your daily vitamin E needs in an ounce, these seeds are your shnoz's best friend.

Your Eyes



Scramble Eggs:


Forgo egg-white omelets. The yolks are an all-star source of two antioxidants — lutein and zeaxanthin, carotenoids that fight cataracts as well as macular degeneration, the leading cause of blindness. Don't worry: University of Massachusetts researchers have concluded that eating an average of one egg yolk a day will not hurt your cholesterol levels.

Cauliflower:



Yes, that really is cauliflower popping up in your produce aisle. Food scientists at Cornell University reworked the white variety to provide 25 times as much beta-carotene, which maintains the protective covering over the cornea. As with any low-cal vegetable, you can enjoy peachy cauliflower with reckless abandon, provided you don't drown it in salt and fat-laden butter.

Your Skin



Tomatoes:



Cozy up to your nearest Italian eatery. The fruit is especially beneficial when cooked—more of the carotenoid lycopene makes it into the skin, where it can limit UV damage to lower skin-cancer risk and hold off wrinkles.

Your Lips



Walnuts:



To get moist, beautiful, chap-free lips, your body needs to constantly replace old skin cells with new ones. "Omega-3 fats help regulate this turnover so that it happens all the time," Fusco says. And unlike much-lauded almonds, walnuts have tons of the phat fats. So do your lips a favor and pucker up to an ounce (about 14 shelled halves) a day; eat them plain or add them to salads, cereal, oatmeal, trail mix, or your favorite muffin recipe.