One of the New Year’s rituals is to make resolutions, a tradition that dates back to 153 B.C. Isn’t it wonderful that we have events throughout the year to inspire and motivate us to think about improving our habits? The beginning of the New Year is a great time to focus on foods that are highly rated for their nutrient density and properties that make a positive contribution to health. Below is a list of some of those foods.

• Blueberries
• Blueberries are near the top of the ORAC list. Give yourself an A+ if you know what that means! ORAC stands for oxygen radical absorbance capacity. That means blueberries are a great fruit for fighting oxidative damage to body cells which leads to diseases and aging. Other fruits high on that list are prunes, raisins, other berries, plums, oranges, red grapes, cherries, kiwi and pink grapefruit.
• Kale
• It’s at the top of the ORAC list for vegetables. Following behind it are spinach, Brussels sprouts, broccoli flowers, beets, red pepper, onion, corn and eggplant. It’s also an excellent source of vitamins A and C, folic acid and omega-3 fatty acids. Just steam it and add a little vinegar.
• Fish
• The American Heart Association recommends that everyone eat fish, twice a week, to reduce your chances of having a heart attack. It doesn’t matter which fish you eat, but some are better sources of omega-3 fats. These are particularly good for your heart health: salmon, trout, halibut, herring and tuna. Bake, broil, or poach them to keep them a low calorie entrée.
• Milk
• There’s a new reason to pay more attention to getting milk in your diet. Studies are showing that many people are not getting enough vitamin D. Vitamin D is needed for your body to absorb calcium. Milk is one of the few food sources of vitamin D. Other dairy products do not contain vitamin D.
• Whole Wheat Bread
• It contains fiber. So what? You probably already know that fiber is important for preventing constipation. But it could also reduce your risk for diabetes and heart disease. There are several other non-grain sources of fiber—fruits, vegetables and legumes. Those in the grain group include high-fiber breakfast cereals (5 or more grams of fiber per serving), oats, other whole grain breads (check that the first ingredient on the label lists a whole grain), barley, brown rice, whole-wheat pasta and bulgur.
• Sweet potatoes
• Buy them fresh and toss them in the microwave (after you poked a fork through the skin a few times!). Forget about adding anything to them—they taste great all by themselves. Since they are a more calorie dense vegetable, eat them instead of white potatoes, rice or pasta. Sweet potatoes are loaded with beta-carotene, fiber, and potassium. A good alternative is butternut squash.
• Black beans
• Along with all the other dried beans, peas and lentils, black beans provide protein, fiber, potassium, zinc and magnesium. Use them as your entrée instead of meat a few days a week.
• Flaxseed
• Did you know flaxseed can cure constipation? It may also prevent breast and colon cancer, lower the risk of heart disease and decrease symptoms of menopause. Try adding 1-2 tablespoons of ground (the whole seed is not absorbed very well) flaxseed each day to your cereal, yogurt, soup or hot dishes. It is advised, however, that women who take tamoxifen should avoid it since it’s unknown whether it will interfere with the medication.
• Nuts
• Studies are showing that they have a beneficial effect on cholesterol levels. The recommendation now is to include them in the diet several days a week. Since they are calorie dense, the amount suggested is 1/3 cup. Sprinkle them on your salad or have them for a snack. They are a good source of protein, fiber and vitamin E.
• Soy
• It also lowers cholesterol. Soymilk, tofu and soy nuts are all available at your local grocer.
• Oil
• It’s being touted because it does not contain either saturated fat or trans fatty acids, two types of fat that increase the risk of heart disease. Try substituting extra-virgin olive oil or canola oil when you need to use fat.
• Breakfast
• Have a new beginning every day by eating breakfast. Studies show that people who eat breakfast are more likely to think clearly throughout the morning, have lower cholesterol, be thinner and also have a higher intake of vitamins, minerals and fiber. Why would you want to skip eating breakfast?

Make it your resolution to increase the frequency of all of the above foods. Enjoy the taste and flavor of healthful food in the New Year. Here’s a toast to a fabulous you in 2007!