Wake up to good health
A surprising source of antioxidants can be found in your morning cup of coffee. "Studies have shown that coffee is one of the top contributors of antioxidants to the average American diet," says Donald Hensrud, M.D., chair of the division of preventive medicine at the Mayo Clinic, Rochester, Minnesota. Even decaffeinated coffee has been shown to have the same positive health benefits -- including reducing risk of Type 2 diabetes -- as its caffeinated counterpart.

If you'd rather not use java to get your buzz, tea -- both green and black -- also packs a significant antioxidant punch. The polyphenols and flavonoids found in tea may help lower the risk of heart disease as well as some cancers.

Pour a bowl of whole-grain cereal and smother it with a mix of fresh or frozen berries. Now you've got the antioxidants and fiber to get your day started on the right track.

At lunch: Pack extra nutrients to go
Seek out healthy foods that are easy to take to work or can be prepared quickly at home. Instant brown rice is a good source of whole grains and fiber and, thanks to the microwave, can be ready to eat in minutes. Top it with already cooked leftovers -- like omega-rich salmon, grilled chicken, or tofu and vegetables.

"Sweet potatoes are a powerhouse of various nutrients, including vitamin C, beta-carotene, copper, iron, potassium and vitamin B6," says Hensrud. Cook a large spud in the microwave for a fast infusion of lunchtime nutrition.

Snack time: Eat for energy
"If you get hungry during the day, the tendency is to grab something that absorbs quickly -- like sugar or simple carbohydrates," says Hensrud. But that can lead to overeating -- and foods that aren't providing much nutritional bang for the calories. Instead, reach for fruit, a rice cake, or whole-wheat bread (spread it with a nut butter or add a slice of cheese for some protein). Nuts are high in heart-healthy monounsaturated fat, making them a healthy choice as well.

What's for dinner? Foods with built-in benefits
When cooking dinner, don't underestimate the nutrients sitting on your spice rack. "Herbs and spices not only add a lot of flavor for very few calories, but they also contain a variety of micronutrients," says Hensrud. Sprinkle some turmeric (which may reduce joint inflammation and prevent Alzheimer's disease) on top of tomato soup or in a curry. Add some cayenne pepper to sauces for a spicy kick that may help increase satiety (studies have shown that this spice makes people eat fewer calories). Cumin is a good source of iron and manganese. And cinnamon is rich in antioxidants (just one teaspoon packs as much as a half-cup of blueberries).

Olive oil is wonderful for cooking and a good source of heart-healthy monounsaturated fat, but don't overlook the benefits of canola oil. "It also has a lot of monounsaturated fat, plus omega-3 fatty acids," says Hensrud. And unlike olive oil, it doesn't have a strong flavor, making it a good choice for baking and sautéing foods whose flavors you don't want to obscure.

Resveratrol, the antioxidant found in the skin of grapes and in red wine, has gotten a lot of notice for its potential to raise HDL (the "good" cholesterol) and thin blood to reduce the risk of heart disease. But the research is inconclusive as to whether the possible benefits are actually due to wine or just alcohol in general. Moderation is the key: One drink per day for women and two for men are considered the upper limits before negative health effects of alcohol take over.

Make sure your dinner plate contains plenty of green. Dark, leafy greens (like spinach, swiss chard, arugula and kale) can be sautéed, tossed into stews or stir fries or mixed into salad. And cruciferous vegetables (like broccoli, cabbage and bok choy) have been shown to decrease the risk of cancer.