15 Foods You Should Eat Every Week

Here are 15 foods that can boost your energy level and help keep you healthy.

Milk. Just one 8-ounce glass of skim or low-fat milk supplies one-third of your daily requirement for calcium, which is vital to strong bones and teeth. A diet rich in calcium can cut your risk of hypertension, colon cancer, and breast cancer, and possibly ease PMS (in the case of moms). Milk is also a valuable source of vitamin D, vitamin A, riboflavin, niacin, and vitamin B12, says Doreen Chin Pratt, R.D., director of nutrition services at Women & Infants Hospital in Providence, R.I.

Bananas. At about 100 calories each, bananas are a good source of fiber and the vitamins B6 and C. They're also loaded with potassium--a mineral that helps regulate blood pressure and is essential to muscle function. Eat one after a workout (when potassium levels are at their lowest), mix into smoothies, or add to your cereal for an all-day energy boost.

Orange juice. A stellar source of vitamin C (just one 8-ounce glass supplies 120 percent of your daily requirement), orange juice is also full of folate--which helps prevent birth defects and colon cancer--as well as potassium. Opting for the calcium-fortified kind can benefit your bones.

Salad. Tossing together a variety of greens (romaine and spinach are rich in vitamin A and folate, while iceberg has fiber), along with tomatoes, carrots, and cucumbers, is a smart way to sneak vegetables into your diet, says Joan Salge Blake, R.D., a clinical assistant professor of nutrition at Boston University.

Studies have shown that getting at least three servings of vegetables a day can reduce your risk of cancer, heart disease, and diabetes. Just be sure to steer clear of high-calorie dressing!

Peanut butter. It's chock-full of protein, fiber, zinc, and vitamin E. It also contains mostly unsaturated fat, which lowers both total and LDL ("bad") cholesterol. "Peanut butter and jelly on whole-wheat bread with a glass of milk is a perfect meal," says Therese Franzese, R.D., director of nutrition at Chelsea Piers Sports & Entertainment Complex in New York City. But don't go for the reduced-fat version. "The fat is replaced with sugar, so it has the same calories as the regular stuff," she explains.

Sweet potatoes. These spuds--which are available year-round--should be a staple in your diet, not simply a holiday treat. They're an excellent source of potassium, fiber, and cancer-fighting antioxidants, such as beta carotene and vitamin C.

Salmon. This fish is a rich source of omega-3 fatty acids, which can lower your risk of heart disease. Eating salmon once or twice a week may also boost your immune system. "If you're pregnant or nursing, the fatty acids in salmon help aid fetal and infant brain and nervous-system development," says Andrea Crivelli-Kovach, Ph.D., an assistant professor of nutrition at Arcadia University in Glenside, Pa. However, the Environmental Protection Agency recommends limiting the amount of freshwater fish you eat that was caught by family and friends to one meal per week because of the mercury it may contain. Also, government agencies recommend that pregnant or nursing women not eat shark, swordfish, king mackerel, or tilefish.

Broccoli. It's low-cal and loaded with vitamins A and C, beta carotene, folate, and fiber--all of which can help reduce your risk of heart disease and certain kinds of cancer. Enjoy it raw or lightly steamed.

Whole-grain cereal. One bowl of fortified cereal typically supplies 10 or more vitamins and minerals, as well as complex carbohydrates (for energy), disease-fighting fiber, and phytochemicals--non-nutrient plant ingredients that help prevent disease. Choose cereals with at least 5 grams of fiber.

Lean red meat. Women, especially those who have given birth within the last two years, are at risk for low iron levels, which can lead to anemia. Red meat is an excellent source of iron that's easily absorbed by the body. Stick with lean cuts--anything with loin or round in the name--for their lower saturated-fat content, and eat no more than one 2- to 3-ounce serving (about the size of your palm) each day.

Vegetable soup. You get a slew of vitamins and minerals when you eat soup loaded with veggies such as carrots, potatoes, and onions. Even better, because it's mostly water (and also contains fiber), soup will fill you up on relatively few calories.

Yogurt. A good source of bone-strengthening calcium (an 8-ounce carton contains about 35 percent of your daily requirement), low-fat or nonfat yogurt also supplies protein and potassium. Choose plain yogurt, since the flavored kinds are often high in sugar, and make sure the label says the brand contains "live and active cultures," since these bacteria have been shown to benefit your gastrointestinal tract and may help prevent yeast infections.

Eggs. They're packed with the protein moms (and dads) need to help build and repair weary muscles. Eggs are also a good source of vitamin D, which helps the body absorb calcium. Still, because egg yolks are high in cholesterol, moderation is key. "It's fine to have one a day," says author Busch.

Tomato sauce. Tomatoes are loaded with lycopene, a powerful antioxidant that has been shown to help keep arteries clear and reduce your risk of heart disease. Most jarred sauces also contain fiber and vitamins A and C.

Beans. Canned or dried varieties, such as kidney, black, garbanzo, and navy beans, are a low-fat source of protein, iron, and soluble fiber, which can help lower your cholesterol level. "You'll make any meal healthier--from soups and stews to salads and pasta dishes--by adding a can of beans to it," says Blake. However, since canned beans can be high in sodium, rinse them well under cold water or buy the no-salt kind.