Milk is your friend. Oh, be sure to steer clear of dairy. Every day we hear about a new food that is good for us, or one that was once considered healthy is now killing us. It’s enough to drive one to drink or straight to McDonald’s.

In our fast paced society we are always looking for fast answers, the quick fix and a sure bet. Well it turns out that nutrition isn’t always fast or easy. But then again it isn’t always slow and painful. The basic tenets of eating healthy are still the same as they’ve always been: eat whole, unprocessed foods, get plenty of variety in your diet and don’t ingest more calories than you burn. That’s the big picture, but what about everyday life? What are some foods that we should be sure to include on a daily basis? Bottom line, what is a girl supposed to eat?

For every kind of “condition” you can find a top ten list: top ten foods to help you lose weight; or top ten foods for a healthy heart; or even top ten foods to improve your sex life. The following are the top ten foods you should try to include in your daily life. These foods are chock full of antioxidants, those health promoting substances that help repair damage done to our bodies by free radicals. Antioxidants also enhance our immune systems and lower the risk of disease and infection. Forget diamonds, antioxidants are a girl’s best friend.


Free radicals are atoms, or groups of atoms that form when oxygen interacts with certain molecules. Free radicals are unstable and highly reactive. Free radicals can damage cells and are believed to accelerate the progression of cancer, cardiovascular disease, and age-related diseases.

As a busy woman you don’t want to spend a lot of time in the grocery store trying to decide what items are best for you and your families health. So use this list as a guide:

Blackberries

One cup of blackberries contains the most antioxidants of almost berries, beating out blueberries, strawberries, cranberries, and raspberries. Plus, one cupful provides half your daily-recommended intake of vitamin C.

Blueberries

While blueberries don’t have as many antioxidants as blackberries, they are considered a superfood and are so delicious.

Walnuts

Just an ounce of walnuts, or 15 to 20 halves, is loaded with antioxidants. They're also cholesterol-free and low in sodium and sugar. But, walnuts do have lots of calories, so be sure to keep track of your intake.

Strawberries

Bursting with fibre and vitamin C: a cup of sliced strawberries has over 140 percent of your daily-recommended intake.

Artichoke Hearts

Artichoke hearts are quite versatile: you can put them in salads, sauces or even just eat them plain by the spoonful. They are quite tasty. But careful if they are packed in oil, too many can add too many calories to your diet.

Cranberries

Just by themselves cranberries can be sour, but if you add them to a salad or eat them with nuts, they are quite yummy. Try adding them to chicken or tuna salad for a little twist.

Coffee

This makes me so happy: coffee has antioxidants and is actually good for you! So drink up, but you know, just not too much.

Raspberries

Raspberries are another super-healthy berry to add to your diet, one cup is loaded with vitamins and antioxidants.

Pecans

One ounce, or 20 jumbo kernels, of pecans is rich in antioxidants. But just like walnuts, pecans are calorie-dense so don’t go too crazy.

Ground Cloves

Just a teaspoon of ground cloves can do wonders for your body. Spice up your meals and boost your health at the same time.

As a busy woman you need to fuel your body with foods that will keep you healthy and give you energy. So, keep this list in your wallet and each time you go to the grocery store be sure to pick up at least a few, if not all, of these items.


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