1. Start your day with a half cup of blueberries. Eat them alone or toss them in your cereal or smoothie.

2. Add dark leafy greens, such as spinach or kale, to salads and top off with a handful of raw sunflower seeds.

3. Eat a vegetarian dinner at least two nights this week. Cook brown or wild rice and then add low sodium black beans for a complete protein. Toss with your favorite salsa or other seasonings.

4. Alternate lean proteins throughout the week such as chicken, fish, turkey, tofu. Avoid eating too much of the same protein throughout the week.

5. Have at least two servings of low fat dairy everyday; make one of the servings yogurt.

6. Get at least 3 tablespoons of high quality olive oil or cold pressed safflower or flax oil. Use the oils as a base for salad dressings or you can mix a tablespoon of flax oil in your smoothie, the taste of flax oil is almost undetectable.