Avocado. Avocados contain more potassium than bananas, provide 26 percent RDA for vitamin K, are loaded with minerals and heart-healthy monounsaturated fatty acids, plus and provide a good source of dietary fiber. They also contain the disease fighting antioxidants, lutein and zeaxanthin. Best Fork Forward Solution:Swap traditional mayo for avocado. Spread avocado on your sandwich, mix avocado with canned tuna or salmon, create a creamy avocado dressing or enjoy protein packed avocado deviled eggs!

Cruciferous Vegetables. This class of veggies is part of the brassica genus of plants and includes (among others) broccoli, bok choy, cauliflower, Brussels sprouts, kale, and cabbage. They’re good sources of fiber and provide a variety of phytochemicals, vitamins, and minerals. Various components of cruciferous veggies have been linked to lower risk of cancer. Best Fork Forward Solution: Eat more veggies…for breakfast! Increase your disease-fighting veggie intake first thing in the morning by using leftovers from the night before. Yes, simply add last night’s roasted Brussels sprouts to your morning eggs and voila—you’re putting your best fork forward! E

Eggs. Eggcellent source of high quality protein, one egg packs a “whole lotta” bang for your bite! Eggs provide 6 grams of protein and 13 essential vitamins and minerals and they are one of the few natural food sources of vitamin D. This is a lot of goodness packed into only 70 calories and averaging about 20 cents per egg! Stay tuned for next month’s newsletter where the whole issue will be devoted to the eggcellent “egg.” Best Fork Forward Solution: Enjoy the nutrition benefits and taste of eggs anytime of the day. Eggs for breakfast, egg salad mixed with avocado mayo for lunch, or egg and cruciferous vegetable frittata for dinner. The possibilities are endless.