Important Info for all my ladies to stay healthy!! :)

7 FOODS EVERY WOMAN MUST EAT

Good news! You know how you strive to eat healthy foods most of the time, but sometimes you just have to have that burger and fries? Well, those healthy habits mean you have to worry less about the occasion slip up. Says who? Harvard University researchers. (They're smart, right?)

To increase your odds of living a long and healthy life -- despite occasional cheat days -- make sure you regularly include these seven foods in your diet. "They're the cream of the healthy-foods crop," says Elizabeth Somer, R.D., author of Age-Proof Your Body.

1. Berries -- Per ounce, berries have more protective plant antioxidants than almost any other food. For the bonus round, they help prevent memory loss! Aim for at least a cup of berries three times a week.

2. Salmon -- A prime source of omega-3s (heart healthy fats) just 3 ounces of salmon offers 170 percent of the day's vitamin B12 and 80 percent vitamin D. Shoot for two servings a week (tuna for one serving is OK). Vegetarians & vegans should get the key omega-3 (DHA) from flax seeds (or flax seed oil) or products fortified with DHA, like milk, eggs and yogurts.

3. Leafy Greens -- From spinach to collard greens, leafy greens are great sources of fiber, vitamins and minerals. Try to eat two servings per day -- the darker green, the better.

4. Whole Grains -- Whole grains, unlike their processed counterparts, have plenty of fiber, vitamins and minerals. Try to make at least half of your six daily servings whole grains over refined.

5. Nuts -- Chock full of protein, magnesium, and B and E vitamins, nuts help protect against heart disease and cancer. They can be a bit high in calories and (the good kinds of) fat, but if you snack on nuts instead of junk, you'll be doing your body a favor and won't gain an ounce. Have a handful a day -- up to five a week.

6. Golden Veggies -- Just one serving of these fiber-filled, deep-yellow-orange veggies supply five times the daily beta carotene you need to lower your cancer risk, defend against colds and infections, and protect your skin from sun damage. Attempt to get two half-cup servings a day -- the equivalent of one sweet potato.

7. Yogurt -- Low- or non-fat plain yogurt is a terrific source of B vitamins, protein, and calcium. Go for one with active cultures to get the benefits of healthy probiotics. Have as many as four cups a week if it's your main source of dairy.