STEP 1 Eat almonds 吃杏仁

Nibble on some almonds, which are rich in calcium and vitamin E.

Most of the fat in almonds is monosaturated -- a relatively healthy kind.

STEP 2 Eat apples 吃苹果

Bite into an apple, which contains pectin that can lower cholesterol.

STEP 3 Eat blueberries 吃蓝莓

Have some blueberries, which help prevent chronic diseases and may improve short-term memory.

STEP 4 Eat broccoli 吃西兰花

Serve up some broccoli, which affords protection against heart disease, diabetes, and some cancers.

STEP 5 Eat red beans 吃红豆

Have a mess of red beans. They may help prevent some chronic diseases, and taste great with tacos and rice.

STEP 6 Eat salmon 吃三文鱼

Have some salmon, which contains omega-3 fatty acids. It is low in saturated fat and cholesterol, and is a good source of protein.

STEP 7 Eat spinach 吃菠菜

Have some spinach. It is rich in folate and vitamin A, and protects against age-related vision diseases, heart disease, and certain cancers.

STEP 8 Eat sweet potatoes 吃红薯

Bake some sweet potatoes. Not only are these good served at Thanksgiving dinner with marshmallows and cranberries, they are also rich in beta carotene and low in calories.

STEP 9 Drink vegetable juice 喝蔬菜汁

Drink some vegetable juice, an easy way to include vegetables in your diet.

STEP 10 Consume wheat germ 食用小麦胚芽

Sprinkle on some wheat germ. It is a good source of folate, magnesium, phosphorous, and zinc, and tastes great when added to hot or cold cereal.

Some almond trees produce poisonous bitter almonds that cannot be eaten without being roasted first. It is illegal to sell them in North America before they are roasted.