When it comes to whole foods, more pigment often means more nutrient power
By: Clint Carter
Upgrade to: Dark beer (How many calories are in dark beer?)
The payoff: More iron and cancer-fighting polyphenols. Check our list of America’s Best and Worst Beers before you go drinking.
Video: A Healthier TV Routine
Upgrade to: Cantaloupe
The payoff: Double the vitamin C, plus nearly 70 times the vitamin A and beta-carotene. For more immunity-boosting foods, check out our list of Fruits That Fight The Flu
Learn to make more healthy food swaps with Eat This, Not That! 2012
Upgrade to: Dark-meat chicken
The payoff: Nearly triple the iron, 245 percent more zinc, and extra vitamin B12
Read The Truth About Protein to learn what you might not know about your meats.
Upgrade to: Spinach
The payoff: Triple the protein, a higher concentration of powerful antioxidants like beta-carotene, and 19 times the vitamin A (Bonus: Track your calorie intake using Fit Tracker!)
Find out how you can learn to love veggies too: A Meat Lover’s Guide to Vegetables
Upgrade to: Red wine
The payoff: A dose of sleep-regulating hormone melatonin and the heart-healthy antioxidant resveratrol. Find more great (and cheap) red wines on our list of The 10 Best Wines under $15.
Upgrade to: Brown rice
The payoff: Thirty percent more of the antioxidant selenium and 4 1/2 times the fiber
Cheap and Healthy Foods for Cold Weather
Upgrade to: Maple syrup
The payoff: 100 times the heart-healthy potassium
Curb your sweet tooth and avoid these 14 Worst Desserts in America
Upgrade to: Pomegranate juice
The payoff: Vitamin K, cell-building folate, abundant antioxidants
Stay away from these Unhealthiest Juices in America
Upgrade to: Sweet potato
The payoff: More than a day's worth of vitamin A, 2 1/2 times the calcium, and 50 percent more fiber
Can you tell what a carb-heavy meal looks like?
Upgrade to: Dark chocolate
The payoff: Three and a half times the iron, plus extra antioxidants
If you’re craving a guilty snack, choose from this list of Junk Foods That Are Good For You.
Upgrade to: Baby bellas
The payoff: Six times the calcium, 40 percent more potassium, and almost triple the selenium
For more top picks in the supermarket, check out our list of The 125 Best Foods for Men.
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