Blue Zones Breakfast, Six Week Challenge

Healthy Snacks During the Day

Some foods should be staples in every kitchen, Buettner said, and some Americans need to avoid.

American families should have nuts, beans, whole grain breads and sweet potatoes in the pantry, Buettner said. People should snack on the nuts four times a week.

The beans are cheap, high in protein, low in fat and rich in vitamins, Buettner said. The whole grains are good for digestion.

The sweet potatoes, which may come as a surprise healthy food to some, is good because they are high in cancer-fighting carotene, they can stay for weeks in the cupboard, are inexpensive and taste good, he said.

Among the foods to avoid, Buettner said to say good bye to salty snacks, soft drinks, processed meats, packaged sweets and desserts.

Not having them in the house at all is the best way to curb consumption, Buettner said.

"If you have to open a cellophane bag to eat them, they can't be good," Buettner said.

Soft drinks are among the sneakiest diet dangers because they are "the most insidious way to deliver sugar," Buettner said. Even diet sodas are bad for the bones over time, he said.

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