Tea

Why it’s good for you: Heart disease, cancer, and weight management

Women who drink about 4 cups of tea a day lower their risk for heart disease, stroke, and breast, colon, and brain cancers. Phytochemicals and possibly caffeine in tea also help with weight management, if combined with a low-fat, calorie-controlled diet and exercise.

How to include more in your diet: Skip the bottled teas, since most of the health compounds are lost in processing. Instead, brew a pot at home and fill your thermos or water bottle to meet both your fluid needs and get your 4 cup quota.