Pierce: Five foods you should eat every day

I love the feedback I've received from readers since I started this weight-loss column for The Shape We're In series.

A number of you have sent me favorite Web sites to check out. They've ranged from Weight Watchers to the very appropriately named, Hungry Girl, to links to Food Network recipes.

Recently I got a link to "Five Foods You Should Eat Every Day," part of a column called "Real-Life Makeover" sponsored by Walmart on Yahoo.

I was surprised at the five and thought you might find them interesting, too.

1. Leafy greens. Since being on the Jenny Craig diet plan I've heard a lot about leafy greens. They included spinach, kale, broccoli, Swiss chard, arugula and Romaine lettuce.

The article said they are rich in vitamins A and C. Just one cup of dark, leafy greens a day could prevent diabetes and high blood pressure.

Jenny's plan calls for two salads a day. I just can't eat that much rabbit food so I shoot for one a day. Since I am eating at least seven salads a week, I've started adding in some of these greens just to mix it up a little.

As tired as I get of salads, they do help fill me up so I eat less of the stuff I really want -- like Little Debbies. I can probably thank those salads for playing a large part in last week's 4-pound loss.

2. Nuts. The article said nutritionists recommend nuts such as almonds, cashews and walnuts because they're high in natural fiber.

"Fiber slows your digestive process, keeping hunger and unhealthy mid-afternoon snacks at bay," according to the online report.

3. Onions. Studies show that consuming onions may reduce symptoms of asthma and the risk of developing stomach cancer.

The article said "the stronger the onion, the greater the health benefit." How's that for irony?

If you cook with onions, here are two tips from the Food Network to keep your eyes from watering:

Tip 1: Chill onions in ice water for 30 minutes, then cut them with a really sharp knife. The reason for the sharp knife is because "the cleaner the cut, the less release of stinging chemicals."

(I tried it and it worked.)

Tip 2: Buy onion goggles. I'm serious.

I saw Paula Deen wear them one week when she was making onion rings. They're a hoot! You can buy them online for $19.95 at cooking.com.

4. Whole grains. Refined grains, like white rice and pasta, lose 90 percent of their nutritional value through the refining process, according to the online report.

As if that weren't reason enough to choose whole grains, the article added that a recent study showed a diet rich in whole grains actually flattens your belly by reducing fat storage in the lower abdominal region.

5. Yogurt. Making yogurt part of your daily eating routine can improve your digestion -- if you're buying the right stuff. The article said to always check the label for "active cultures" to make sure you're getting healthy probiotics, and pick a yogurt rich in vitamin D to prevent osteoporosis.

Readers, please send me more of your favorite Web sites and tell me why you like them. I'll compile them for a future column, and we'll share the help.