1. Sprinkle blueberries on your cereal.
Studies show that these tiny purple berries are loaded with valuable antioxidants that can slow down brain aging and enhance your memory. Not into cereal? Try baking blueberries into oatmeal to create your own oatmeal-blueberry granola bar, or mixing them into whole-wheat pancake or waffle batter.
2. Eat half a grapefruit twice a week
Grapefruits are loaded with folate, which has been found to significantly reduce the risk of stroke. But be cautious if you’re taking medications: Grapefruit and its juice can interact with medications that have to be processed through the liver. Check with your doctor about any possible interactions between grapefruit and any medications you are taking.
3. Drink tomato juice for breakfast
Instead of orange juice, have a glass of low-salt tomato juice. It’s more filling, less likely to raise your blood sugar and supplies more nutrients and fiber.
4. Mix your cereals half and half
Eating some high-fiber whole grain cereals can seem like munching on cardboard. So try this: mix 1/3rd cup of those hearty grains with your favorite cereal. Choose a high-fiber cereal such as All-Bran, with 8.5 grams of fiber, and you’re more than one-third of the way toward the recommended 25 grams of fiber a day.
5. Drink a fruit smoothie
What about drinking your fruit instead of eating it? No, not in fruit juice – which is often high in sugar and stripped of the fruit’s fiber – but in a smoothie. Just toss a cup of berries – strawberries, blueberries, raspberries – and a sliced (but not peeled) apple, peach, or pear into your blender. Add 1/2 cup skim milk and a frozen banana, maybe a cup of ice if you like it thicker, and blend. Mmmmm good!
6. Eat an Israeli-style breakfast
Instead of the sugary cereals, starchy breads, and greasy meat and eggs that make up the typical North American breakfast, do what Robyn Frankel of St. Louis, Missouri, did after visiting Israel. She switched to Israeli breakfasts: hummus, cottage cheese, tomatoes, or fruit, plus sometimes a slice of raisin bread. For the first time in her life, she’s eating breakfast regularly, which studies find is critical if you’re going to lose weight and keep it off. The 57-year-old public relations consultant carries just 128 pounds on her 5-foot, 2-inch frame.