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'Super Foods': Eat more, not less

Overeating during holiday festivities is a temptation only people of iron will can resist.

"Load up on these (foods) and you'll be less tempted," nutritionist Joyce Hanna advises.

"None of these are miracle foods," she says. You don't have to eat them every day. There are also a variety of other healthy foods, too. However, scientists in the field agree that putting these foods in your diet will help reduce your risk for disease."

Blueberries, other berries

(Blackberries, strawberries, cranberries, raspberries)

Vitamin C & E, potassium, carotenoids, flavonoids, fiber

Broccoli, other cruciferous vegetables

(Cabbage, brussels sprouts, cauliflower, collards, bok choy, turnips)

Folate, carotenoids, flavonoids, indoles, vitamin C & K, lutein, fiber

Garlic family

(Garlic, leeks, onions, shallots, chives, scallions)

Flavonoids, allicin, fiber

Legumes: beans, split peas, lentils

(Soybeans, pinto, black, navy, white, lima, garbanzo, split peas)

Protein, folate, isoflavonoids, flavonoids, saponins, B vitamins, fiber

Oranges, other citrus fruits

(Grapefruit, tangerine, kumquat, lemon, lime)

Carotenoids, flavonoids, potassium, pectin, Vitamin C

Wild salmon, other fatty fish

(Sardines, mackerel, herring, sea bass, tuna, trout)

Omega-3 fatty acids, potassium, selenium, protein

Spinach, other green leafy vegetables

(Kale, romaine lettuce, mustard, collard and beet greens, watercress)

Folate, Vitamin C & E, potassium, calcium, flavonoids, carotenoids, lutein

Yellow, orange, red vegetables and fruits

(Sweet potatoes, carrots, peppers, pumpkin, tomatoes, cantaloupe, papaya, apricots, persimmons, mangos)

Carotenoids, potassium, beta-carotene, magnesium, fiber, Vitamins A, E, C

Walnuts, other nuts and seeds

(Brazil, almonds, chestnuts, pecans, cashews, pistachios, sesame, sunflower & flax seeds)

Omega-3 fatty acids, selenium, protein, vitamin E, saponins, polyphenols, fiber

Whole grains: breads and cereals

(Whole wheat, barley, millet, buckwheat, bulgur, corn, oats, rye, brown rice)

Saponins, Vitamin E & B, fiber, zinc, potassium, selenium, fiber

Joyce Hanna MA, MS, Stanford Health Improvement Program, revised 2006