If you include carrots in that salad, you're getting a powerful anti-oxidant that reduces the risk of heart disease and cancer. Broccoli should also make an appearance. Of course, it's not a salad without tomato, and in tomatoes you'll find another powerful anti-oxidant that reduces the risk of prostate cancer. It becomes more potent, however, when it is consumed in the form of cooked tomato products, such as stewed tomatoes or fresh tomato sauce. They decrease the incidence of heart disease and breast cancer.
Fish is very easy to prepare.
The best way to maintain the omega-3 fatty acids is to poach the fish. Shoot for 30 grams of fiber per day. And it's easy to convince the kids to eat them as well. Much like cranberries, they are used to reduce the incidence of urinary tract infections. Blueberries are also a powerful anti-oxidant, reducing the risk of many cancers as well as things such as memory loss.