Spinach packs a punch

It's no accident that Popeye built his strength on a diet rich in spinach. According to experts, the health benefits of the green leafy vegetable make it a powerhouse food choice. Spinach is low in calories - only 41 per cup - and is loaded with vitamins, especially vitamin B, iron, and folate.

Take action:
To reap the benefits, eat at least two cups of spinach every week. Work the spinach into your diet by using it as a base for salads, a topping for pizzas or a filling for pancakes. But, be warned, pastries and pizzas can pile on the calories – even if it's filled or topped with healthy veggies.