2. Grapes
This fruit has lots of resveratrol, a plant chemical that Spanish researchers found can lengthen the lives of flies and yeast. Will it work for you? It’s too soon to know, but red grapes (plus berries, peanuts, and a little red wine) are the best sources of this promising ingredient.

3. Salad
Vitamin K—found in lettuce and spinach—seems to boost skin elasticity in patients with a rare disorder that leads to severe wrinkling. Some researchers think the effect may be universal. Plus, leafy greens help you get more fiber and keep your appetite in check.

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Makes 8 servings
Prep: 10 minutes
Cook: 60 minutes

Ingredients
1/2 cup extra-virgin olive oil
2 cups fat-free, low-sodium chicken broth
1 1/2 tablespoons herbes de Provence
4 garlic cloves, peeled and minced
2 large peeled yams, cut into 1/2-inch pieces
8–10 skinless boneless chicken breast halves

Instructions
1. Preheat oven to 400°. In a large bowl, combine the first 4 ingredients (through garlic).

2. Place the yam slices evenly on the bottom of a 9- x 13-inch casserole dish. Lay the chicken breasts flat over the yams and pour broth mixture over the chicken. If necessary, add just enough water to completely cover the chicken. Place on the middle rack of preheated oven and bake for 1 hour.

Nutrition
Calories 351 (46% from fat); Fat 18g (sat 3g, mono 11g, poly 2g); Cholesterol 91mg; Protein 36g; Carbohydrate 11g; Sugars 3g; Fiber 2g; Iron 2mg; Sodium 115mg; Calcium 56mg

Prep: 7 minutes
Cook: 7 minutes
Makes 4 servings

Ingredients:
2 tablespoons minced green onions
2 tablespoons hoisin sauce
1/2 teaspoon grated peeled fresh ginger
1/4 teaspoon crushed red pepper
1 garlic clove, minced
4 (4-ounce) beef tenderloin steaks, trimmed (3/4-inch-thick)
1/4 teaspoon salt
Olive oil cooking spray

Instructions:
1. Combine first 5 ingredients (through garlic) in a small bowl. Sprinkle steaks with salt.

2. Heat a large skillet coated with cooking spray over medium-high heat. Add steaks, and cook for 3 minutes on each side or until desired degree of doneness. Remove steaks from the pan.

3. Pour hoisin mixture into pan. Return steaks to pan; cook an additional 10 seconds, tossing well to coat.

Nutrition:
Calories 204 (40% from fat); Fat 10g (sat 4g, mono 4g, poly 1g); Cholesterol 71mg; Protein 24g; Carbohydrate 4g; Sugars 2g; Fiber 0g; Iron 2mg; Sodium 247mg; Calcium 23mg

Prep: 7 minutes
Cook: 6 minutes
Makes 4 servings

Ingredients:
4 (4-ounce) skinless boneless chicken breast halves
1/2 teaspoon sea salt
1/2 teaspoon freshly ground black pepper
2 teaspoons olive oil

Instructions:
1. Place each chicken breast half between 2 sheets of heavy-duty plastic wrap, and pound to 1/2-inch thickness using a meat mallet or a rolling pin. Salt and pepper both sides of each chicken breast half.

2. Heat oil in large nonstick skillet over medium-high heat. Add chicken; sauté 3 minutes per side, until golden and cooked through. Cook in batches, if necessary, to avoid crowding pan.

Nutrition:
Calories 92 (39% from fat); Fat 4g (sat 1g, mono 2g, poly 1g); Cholesterol 37mg; Protein 13g; Carbohydrate 0g; Sugars 0g; Fiber 0g; Iron 1mg; Sodium 172mg; Calcium 8mg

Trail mix
Dried fruits are full of antioxidants. And nuts offer vitamin E, protein, and healthy fats. Both are high in calories, so a small handful will do.

Mini–yogurt packs
Yogurt has 100 more milligrams of calcium per serving than milk. Go for those with no added sugar.

Instant oatmeal
High in fiber and iron, this whole grain beats back heart disease. Skip the flavored, sugary packs.

Whole-grain cereals and frozen waffles
Fiber-rich whole grains offer lots of nutrients like cancer-fighting selenium and heart-healthy potassium and magnesium.

Low-sodium, low-fat soups
Try vegetable, bean, or chicken noodle for about 90 to 170 calories per cup, 2 grams of fat, and 90 to 470 milligrams of sodium (your daily limit should hover at 2,300 milligrams of sodium).

Nut butters
Add cashew or almond butter to your peanut-butter routine. They’re full of healthy unsaturated oils and protein—but watch the calories.

Smoothies
Those made with whole fruits and yogurt are full of antioxidants, fiber, and calcium. Check for added sugar.

Frozen fruits and vegetables
They’re processed at the peak of freshness.

Feed your brain
Tufts University researchers have found that the antioxidants in blueberries and salmon may help protect the brain from Alzheimer’s disease and dementia.

Eat for your eyes
Eggs contain two carotenoids (lutein and zeaxanthin) that protect vision and choline, a key ingredient of a neuro-transmitter that gives memory a boost. And spinach, kale, and orange bell peppers have eye-protecting carotenoids, and many fruits contain protective vitamins A, C, and E.

Snack for your skin
Milk and other foods high in vitamin D—shrimp, sardines, eggs—may lower the risk of skin cancer. Plus, studies suggest that the ellagic acid in berries can prevent or slow skin cancer.

Feast to fight disease
An excellent source of protein, pork tenderloin has less heart-clogging fat than a boneless, skinless chicken breast. And extra-virgin olive oil is low in saturated fat and fights inflammation, implicated in heart disease and cancer.

Build better bones
The vitamin D in milk, OJ, and shrimp helps calcium absorption. Broccoli, spinach, and romaine are rich in bone-building vitamin K.

By Dorothy Foltz-Gray

Check the dates
Rule out anything that’s past its use-by date and cook or freeze everything else right away.

Not refrigerated?
Skip it. If meat, poultry, and cut-up fruit and veggies aren’t kept cold, bacteria can move in.

Bypass the bruised produce
Like ambulance chasers, bacteria are drawn to damage.

 
By Dorothy Foltz-Gray

There’s a method to the madness
The sale cookies aren’t next to the expensive coffee by accident. A lot of strategic marketing goes into food placement to get you to make impulse purchases and buy more. Stick to the perimeter, and you’re more likely to get healthy, fresh stuff. The higher-priced items—snacks, cookies, beverages—are often in the middle. (See Map Out Your Next Trip to the Market.)

It’s fresher if you ask
Grill your grocer about when fresh fish, meat, produce, and dairy deliveries come in.

Avoid the end-caps
In-your-face displays build business. There are prime spots at the end of each aisle where stores entice you with stuff that isn’t all that healthy or cheap.

Convenience costs
You’ll dish out top dollar for paper, health, and personal-care products at the grocery store. Brand-name toothpaste, for example, costs about one third more than at a discount store. Pet food is 33 percent less at pet supermarkets.

“Sale” is just a word
A supermarket will slap a sale sign on a dime reduction just to get your attention. Good sales are 50 percent off, or buy one, get one free. Add a coupon, and you can save as much as 80 to 100 percent. Coupons, by the way, aren’t just for junk food. You can save on the latest food trends—including organic and health foods like egg substitutes, veggie burgers, and low-sodium, low-fat soups.

By Dorothy Foltz-Gray

Amazon.com offers a wide selection of products, with a memory feature that allows you to reorder quickly.

LocalHarvest, community-supported agriculture, connects you to farms that offer weekly baskets of produce to pick up at a convenient local spot.

NetGrocer.com delivers your order within three to five days throughout the United States. Shipping rates are based on the dollar amount of groceries you order.

Door to Door Organics, based in Bucks County, Pa., delivers certified-organic produce to selected areas in Colorado, Michigan, the Ohio River Valley, and the Northeast. Minimum order: $22.