Note: please consult with a doctor or physician before starting a new eating plan

Feeding your body with nutrient-packed foods will help accelerate your climb to the peak of good health. So read up on the following 10 power foods for women and ways to serve them.

1. Dress your plate with red. Lycopene, a vitamin-like substance that makes tomatoes and watermelon red, is full of healthful antioxidants. The best way to get it? In canned tomato products, such as sauces and soups. For a nutritious salad dressing, add vinegar and herbs to pureed fresh tomatoes.

2. Go sweet. A 4-ounce sweet potato contains a mere 143 calories yet provides over 100% of your daily needs for beta carotene, and more than a quarter of your daily needs for vitamins C and E. Sweet potatoes are also an excellent source of iron, a nutrient commonly lacking in women. Stir a peeled and chopped sweet potato into chili, or add shredded raw sweet potato to hamburger, meatloaf or meatballs.

3. Sow your oats. Start your day off right with a bowl of oatmeal, which adds soluble fiber and whole grains. These are important for overall good nutrition. According to the American Heart Association, soluble fibers may help reduce LDL or "bad" cholesterol when combined with a diet low in saturated fats and cholesterol.

4. Be “blue-tiful”. The dye that makes blueberries blue has been shown to improve memory, balance and coordination. Add blueberries to cereal, smoothies or a salad.

5. Pass the flax. Flax seeds and flax seed oil are full of omega 3 fatty acids, which may help protect women from heart disease and the pain of arthritis.

6. Go green for protein. Distinguished by their small, fuzzy, dark green pods, edamame is the only bean that provides a complete protein profile, meaning it provides all the building blocks necessary to repair damaged cells. Try steaming soybeans with garlic and puree together with some olive oil, salt and fresh herbs for a protein-enhanced alternative to rice or mashed potatoes.

7. Savor some salmon. Salmon is an excellent source of omega 3 fatty acids, protein, B-vitamins, calcium, zinc, iron and magnesium. For an easy meal, brush fresh salmon steaks with balsamic vinegar, grill, and serve with a baked sweet potato and steamed spinach.

8. Treat yourself to flowers. The green flower vegetable, broccoli contains a good source of calcium and folic acid, two nutrients often lacking in women and essential for bone strength, muscle function and heart health. Try pureeing steamed broccoli with low-fat milk and seasonings for a quick soup option.

9. Add “seeds of life”. Nicknamed the “seeded apple,” the pomegranate is full of phytonutrients. The juice from the fruit can be used to make jelly, juice, sauces, vinaigrette and marinades, while the whole seeds can be sprinkled on salads and desserts or used as a garnish for meat, poultry or fish.

10. Say yes to yogurt. Yogurt contains animal protein (about 9 grams per 60 ounce serving) and contains calcium, B2, B12, Potassium and Magnesium. Add yogurt to fruit smoothies, or stir herbs and spices in for a vegetable dip.

Kimberly Mueller, MS, RD is a registered dietitian who provides nutrition counseling and customized meal planning to individuals worldwide. More information on Kim’s services can be found at www.kbnutrition.com.