The secret to eating better? Fill your diet with healthy fare that tastes good

Pork chops

Per gram of protein, pork chops contain almost five times the selenium – an essential mineral that’s linked to a lower risk of prostate cancer – of beef, and twice that of chicken. And researchers at Purdue University in Indiana, the US, found that a 170g serving a day helped people preserve their muscle while losing weight.

Iceberg lettuce

Conventional wisdom suggests this salad staple is nutritionally bankrupt, but as it turns out, half a head of iceberg lettuce has significantly more alphacarotene, a powerful disease-fighting antioxidant, than either Romaine lettuce or spinach.


This fungi’s metabolites – by-products created when mushrooms are broken down during digestion – have been shown to boost immunity and prevent cancer growth, report researchers in the Netherlands.


Scientists in Sweden discovered that when people consumed two tablespoons of vinegar with a high-carb meal, their blood sugar was 23 percent lower than when they skipped the antioxidant-loaded liquid. They also felt fuller.

Red-pepper flakes

A Dutch study found that consuming a gram of red-pepper flakes – about half a teaspoon – 30 minutes before a meal reduced kilojoule intake by 16 percent. Plus, new research suggests its active ingredient, capsaicin, may help kill cancer cells.


This dairy product is an excellent source of casein protein – one of the best muscle-building nutrients you can eat. What’s more, Danish researchers found that even when men ate 280g of cheese daily for three weeks, their “bad” LDL cholesterol didn’t budge.