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Eating nutritious food can keep your energy level high and your mind alert.  Snacks are a terrific way to satisfy hunger and get vitamins and nutrients.

Add berries to warm oatmeal or add quinoa for whole grain, fiber and protein staying power.  The fiber in oats lowers total cholesterol and LDL cholesterol, or the bad type of cholesterol.

I love fresh or frozen blueberries, which contain high levels of antioxidants and can slow degenerative diseases associated with aging and improve motor skills.  They may improve urinary tract problems.

Start taking an apple, pear or orange to work as a quick snack.  Keep a small bag of nuts and seeds in the car; low salt peanuts, cashews, walnuts, and raw almonds.

Nuts are an excellent source of protein, fiber and vitamin E.  Add them to salads.  Walnuts are the only nuts that contain a significant amount of omega-3s, and are known for their high antioxidant activity.  Eat them by the handful.

Salmon is a tasty fish full of omega-3 fatty acids, which are beneficial fats that can improve heart health. Salmon is also protein-rich. Choose wild over farmed salmon.

Create a dark green salad with spinach and arugula.  Spinach has vitamin A, C, K, potassium, magnesium, manganese, and iron. Spinach aids in the prevention of age-related macular degeneration, cataracts, some cancers and cardiovascular disease.

The recipes that promote a healthy lifestyle: