8 Flat-Belly Summer Foods

1. SPINACH
This great muscle builder is a rich source of plant based omega-3s and folate, which help reduce the risk of heart disease, stroke and osteoporosis. An added bonus, folate increases blood flow "down south", helping protect against age-related sexual issues! Try for 1 cup fresh spinach or half cup cooked per day.

Substitutes: Kale, bok choy, romaine lettuce

Ideas: Make your salads with baby spinach; add spinach to scrambled egg whites; add it to homemade pizza.

2. YOGURT
Fermentation spawns millions of reinforcements of beneficial bacteria in your body. This helps boost your immune system, can protect against cancer and can actually help fight cavities. Make sure the label says, "live and active cultures" and watch out for high-fructose corn syrup (which is said to increase obesity by suppressing the sensation of fullness).

Substitutes: Kefir, cottage cheese

Ideas: Yogurt topped with blueberries, walnuts, flaxseed and honey make for a protein and antioxidant happy breakfast or dessert; Plain low-fat yogurt is a perfect base for any creamy salad dressing or dip.

3. TOMATOES
Two things to know about tomatoes: Red are the best, because they're packed with more of the antioxidant Lycopene, and processed tomatoes are just as potent as fresh ones, because its easier for the body to absorb Lycopene. A diet rich in Lycopene can decrease your risk of bladder, lung, prostate, breast, skin and stomach cancers and well as reduce the risk of coronary artery disease. Aim for about eight red cherry tomatoes or a glass of tomato juice.

Substitutes: Red watermelon, pink grapefruit, Japanese persimmon, papaya, guava

Ideas: Sliced heirloom tomatoes with basil and olive oil; low-sodium V8 or gazpacho; roasted cherry tomatoes over grilled fish or chicken.

4. OATS
Oats garnered the FDA's first seal of approval. They are full of soluble fiber, which lowers the risk of heart disease. Oats have 10 grams of protein per half-cup serving, great muscle-friendly energy.

Substitutes: Quinoa (super yummy, sub for brown rice), flaxseed, pearly barley

Ideas: Eat granolas and cereals that have a fiber content of at least 5 grams per serving; sprinkle 2 Tbsp ground flaxseed on cereals, salads or yogurt.

5. CARROTS
Most red, yellow, or orange vegetables and fruits are spiked with carotenoids — fat-soluble compounds that are associated with a reduction in a wide range of cancers, as well as a reduced risk and severity of inflammatory conditions such as asthma and rheumatoid arthritis — but none of them is as easy to prepare, or have as low a caloric density, as carrots do. Aim for a half cup a day.

Substitutes: Sweet potato, pumpkin, butternut squash, yellow bell pepper, mango

Ideas: Snack on baby carrots; grate raw carrots into salad; toss a carrot into a breakfast smoothie with frozen mango and OJ; roast carrot chunks with olive oil, salt and cumin.

6. BLUEBERRIES
Blueberries help prevent cancer, diabetes, and age-related memory changes (hence the nickname “brain berry”). Studies show that blueberries, which are rich in fiber and vitamins A and C, also boost cardiovascular health. Aim for 1 cup fresh blueberries a day, or a half cup frozen or dried.

Substitutes: Açai, an Amazonian berry, has even more antioxidants than the blueberry. Mix 2 Tbsp. of açai powder into OJ or add 2 Tbsp of açai pulp to cereal, yogurt, or a smoothie.

Ideas: Mix fresh blueberries into plain yogurt; blend with ice, yogurt, banana, and OJ for a smoothie; toss with baby spinach, red onions, goat cheese, and raspberry vinaigrette for a summer salad.

7. BLACK BEANS
Boost your brain power with black beans! They’re full of anthocyanins, antioxidant compounds that have been shown to improve brain function. A daily half-cup serving provides 8 grams of protein and 7.5 grams of fiber, lower in calories than others and free of saturated fat.

Substitutes: Peas, lentils, pinto, kidney, fava, and lima beans

Ideas: Great in breakfast burritos, chili, puree 1 cup with 2 Tbsp of olive oil and roasted garlic for a healthy dip.

8. WALNUTS
Richer in heart-healthy omega-3s than salmon, loaded with more anti-inflammatory polyphenols than red wine, and packing half as much muscle-building protein as chicken! Talk about a super nut!! Other nuts combine only one or two of these features, not all three. A serving of walnuts — about 1 ounce, or seven nuts — is good anytime, but especially as a post workout snack. Keep a can of Planters Nutrition Heart Healthy Mix in your desk, to keep from snacking on less fulfilling foods.

Substitute: Almonds, peanuts, pistachios, macadamia nuts, hazelnuts

Ideas: Sprinkle on salads; chopped and added to pancake batter; trail/trek mix