Flax Seed
It has been estimated that 30 to 40 percent of all cancers can be prevented by lifestyle and dietary measures alone, and flax is the gastronomic superstar of deterrence. The seed also promotes youthful, supple skin because of its high concentration of oils that, like salmon's omega-3s, lower the amount of inflammation in the body.
Serving size: 2 tablespoons
Calorie count: 118
Quick tip: Sprinkle your daily serving of ground flax over cereal or oatmeal for an easy breakfast supplement.

Quinoa
"We tend not to eat as much when we consume foods that are high in fiber," says Moores, because they fill us up with fewer calories. The result? Consistently ingesting less helps us maintain a healthy weight and decreases our chances of developing diabetes. Light and fluffy quinoa (pronounced keen-wah) has the dynamite nutritional content of the healthiest grains, but it is actually a plant seed, and it's jam-packed with protein, iron, B vitamins, and minerals, too.
Serving size: 1/4 cup
Calorie count: about 159
Quick tip: Instead of cooking quinoa in water, use low-sodium vegetable broth -- it will impart a rich flavor without adding fat.

Kale
Although often passed over in favor of its cousin cabbage, kale's crisp, dark leaves are bursting with micronutrients, potassium, and carotenoids, all essential for lowering risks of heart disease and even cataracts. Low-calorie kale is also calcium-rich, and its high concentration of vitamin A has been linked with a reduced incidence of cancer.
Serving size: 1 hearty cup
Calorie count: about 34
Quick tip: Combine steamed kale with something sweet, such as lightly sauteed onions, to offset its slightly bitter taste.