Here’s a main dish meal that substitutes spaghetti squash for pasta, which helps cut down on calories and carbs. It’s absolutely delicious! You can prepare the squash in either the oven or the microwave. Try using spaghetti squash in place of pasta in any of your favorite recipes. (If you’re not a ham eater, try smoked turkey in this recipe. It has less fat and calories than ham.)

One serving (four sardines) provides 3-4 grams of omega-3 fatty acids, which can help preserve strength in aging muscles. A fish market or upscale grocery store can order fresh sardines, which taste much different than canned sardines.

Mix whole-grain cereal with high-antioxidant chocolate, cherries and good-fat walnuts for a healthful treat.

Who needs meat when you can have crispy, creamy sautéed tofu with every bite? This dish is a perfect balance of carbohydrates, protein and healthy fats.

High-antioxidant sweet potatoes are a must with Thanksgiving turkey, but why not enjoy them with dinner any time of year? This not-too-sweet casserole has a sure-to-please crunchy top, plus cinnamon to help control blood sugar.