Berries

Berries, such as blueberries, raspberries, strawberries, and blackberries, are high in antioxidants and tasty. Most are high in fiber, which helps you feel full. In fact, raspberries and blackberries each have 8 grams of fiber per cup (123–144 grams). Furthermore, depending on the variety, 1 cup (123-144 grams) of berries comprises just 50-85 calories.

Berries also contain antioxidants known as anthocyanins, which give them their distinctive blue, purple, and red hues. A rich anthocyanin diet has been associated with decreased inflammation and a lower risk of diseases such as heart disease and some forms of cancer. Furthermore, anthocyanins have been linked to improved brain function and may protect against age-related mental decline. Berries may be purchased fresh or frozen all year. For a great breakfast, combine them with Greek yogurt, cottage cheese, oats, or a fruit smoothie.