A good way to start finding your balance in diet is to make simple changes with big impact. By adding these 5 foods to your diet you are making a big step to a healthier diet with no effort.

Spinach

It may be green and have leafs, but spinach is full of nutrition. It is rich in plant based omega-3s and folate. It helps reduce the risk of heart disease, stroke, and osteoporosis.

Folate also increases blood flow, helping to protect you against age-related sexual issues.

Include also lutein, a compound that fights macular degeneration (and helps your sex drive).

Aim for 1 cup of fresh spinach a day.

You can substitute it with kale, bok choy and romaine lettuce. Have a salad, add it to scrambled eggs, drape it over pizza or mix it in with your pasta sauce.

Tomatoes

There are two things you need to know about tomatoes. Red are the best, because they have more of the antioxidant lycopene. Processed tomatoes are even better as the body absorbs the lycopene easier.

A diet rich in lycopene can decrease risk of bladder, lung, prostate, skin, and stomach cancers.

It can also reduce the risk of coronary artery disease. You need about the same amount of lycopene a day as is in 8 red cherry tomatoes or a glass of tomato juice.

You can also have red watermelon, pink grapefruit, Japanese persimmon, papaya and guava. Double up on the Ragú or the amount of tomato paste in a recipe. You can also drink low-sodium V8 or enjoy a good gazpacho soup.

Carrots

Most red, yellow, or orange vegetables and fruits are full with carotenoids. A fat-soluble compound associated with reduction in a wide range of cancers. Also a reduced risk of inflammatory conditions such as asthma and rheumatoid arthritis. None are as easy to prepare, or have as low a caloric density, as carrots. Having half a cup a day is perfect.

You can also have sweet potato, pumpkin, butternut squash, yellow bell pepper and mango. Have carrots or sliced raw yellow pepper as snack. Make butternut squash soup, baked sweet potato, pumpkin pie or have a mango sorbet.

Blueberries

With more antioxidants than most other fruits, blueberries is important for prevention. It can help prevent cancer, diabetes, and age-related memory changes. Blueberries are also rich in fiber and vitamins A and C. Studies show that blueberries also boost cardiovascular health. Take 1 cup of fresh berries a day and you are on to something.

You can also have acai berries, purple grapes, prunes, raisins and strawberries. Blueberries maintain most of their power in dried, frozen or jam form. I love them chilled or frozen as it enhances the flavor.

Walnuts

Walnuts have more healthy omega-3s than salmon. It is also high in anti-inflammatory polyphenols and full of protein. This makes the walnut sound like a super food, which it is. Other nuts combine only one or two of these features, not all three. A serving of walnuts or 7 nuts is good anytime, but especially as a post-workout snack.

You can also have almonds, peanuts, pistachios, academia nuts and hazelnuts. Sprinkle it on top of salads or add it to your yogurt. Grind it and mix with olive oil and use as marinade for grilled fish or chicken. Delicious Superfood in all ways.