Almonds
Why I love it: A handful helps me feel like I am having a treat. Blue diamond brand almonds offer a tasty variety of flavors. A couple of my favorites are smokehouse and wasabi. Watch the labels on flavored almonds though; some have loads of added sugars and way too much sodium. Plain and natural are always the best bet.
Research says: High in protein and monounsaturated fats, almonds help build muscle and fight food cravings.

Blueberries
Why I love it: Added to my morning oatmeal blueberries add color and flavor. They help me use fewer sweeteners (like splenda) and I love knowing how high the antioxidant benefits are.
Research says: Blueberries carry powerful levels of antioxidants that help your body fight heart disease and cancer. Studies have also shown that berries may help your eyesight, balance, coordination, and short-term memory.

Spinach
Why I love it: A couple cups added to my diced chicken makes a great salad. Add a tablespoon of olive oil and another of balsamic vinegar for added flavor. I find that Spinach also keeps its life longer than regular lettuce and is easier for me to pack and take along.
Research says: One serving supplies nearly a full day's vitamin A and half of your vitamin C. It's also loaded with folate, a vitamin that protects against heart disease, stroke, and colon cancer. Eat enough spinach over time and it may also reduce the effects of age-related declines in brain function.

Oatmeal
Why I love it: Oatmeal has to be my favorite “good for you” complex carbohydrate. Eating a bowl with a scoop of whey protein and blueberries helps me start out my day with energy and brain power!! Beware of calorie loaded sugary premixed oatmeal. Instead go for plain instant oatmeal and make your own mix. I love using one package of splenda or a little bit of all natural honey.
Research says: Oatmeal reduces cholesterol and fights against heart disease, diabetes, colon cancer, and obesity. It contains loads of fiber and maintains your blood sugar levels longer than many other foods. Sustaining your blood sugar longer is important because it ensures you won’t be hungry again for at least a couple hours.