8. AVOCADOS

What it has:    Avocados have good, unsaturated fats which help with growth and development of the central nervous system and the brain. They're packed with nearly 20 vitamins, minerals and phytonutrients.

Why you should eat more:     Don't shun this creamy fruit because of the fat content. When you eat an avocado, it helps the body absorb more fat-soluble nutrients, such as alpha-and beta-carotene, as well as lutein, from other foods.

How to up your intake:    Use avocado in place of mayonnaise. Add it to smoothies, salad, salsa, soups or sandwiches. Guacamole is a classic way to enjoy avocados.