Try these simple healthy eating tips to kick start your new diet & nutrition habits.

• Cut the Fat. Avoid those obvious temptations—fried foods, burgers, fatty meats (i.e. pork, bacon, ham, salami, ribs and sausage), cheese, cottage cheese, milk and cream (try low fat versions if you can't completely eliminate), mayonnaise, margarine, butter and sauces should be eaten in limited amounts or buy lower fat versions such as substitute butter and fat free cheeses.

• Pack Your Lunch. Avoid fast foods by simply packing a healthy lunch with whole grains, fruits and vegetables—your waistline AND pocketbook will thank you.

• Retrain Your Brain. Throw out bad snacks—remember, if they’re not around, you can’t eat them. Instead, keep fresh fruit and vegetables readily available.

• Quit Smoking. The jury is definitely in on this verdict. Not only can it take years off your life and may cause cancer, but it also creates many more wrinkles than non-smokers.

• Avoid Excessive Drinking. While recent studies show a glass of wine or one drink a day (two for men) can help protect against heart disease, more than that can cause liver and kidney disease and cancer.

10 Key Longevity Foods (Courtesy of Body+Soul)

In the perennial quest for longevity, there are no miracle cures. But what's on your plate matters more than you think. Here are 10 foods to make sure are in your pantry.

• Healthy Greens. They contain folate, calcium, and other nutrients that support bone health, protect against cognitive decline, and help prevent age-related eye problems. Diets high in cruciferous veggies, such as broccoli and cabbage, help reduce risk of memory loss and cancer.
  
  Crucifers and leafy greens like kale, escarole and spinach make delicious additions to all manner of dishes, including stir-fries, salads, stews and soups.

• Whole Grains. Rich in fiber, vitamins, minerals and antioxidants, whole grains can lower the risk of age-related illnesses like cardiovascular disease and cancer. Because they're digested more slowly than processed grains, they also help prevent high blood sugar and diabetes.
  

Grains such as brown rice, quinoa, barley, oatmeal and millet make hearty side or main dishes—even breakfasts. They're more filling than a plain white bagel.

• Berries. Blueberries, blackberries and cranberries are rich in antioxidant compounds known as anthocyanins, which have been shown to slow the growth of certain cancers as well as improve brain function, muscle tone and balance.

Choose fresh berries when they're in season or frozen varieties year-round. Enjoy them alone as a snack, in salads and smoothies or in cooked sauces.

• Olive Oil. Rich in antioxidants and anti-inflammatory monounsaturated fat, olive oil figures prominently in the Mediterranean diet.  It may explain the lower rates of cardiovascular disease, cancer and age-related cognitive decline in people who follow this way of eating.

Take a cue from the Mediterranean diet and make olive oil your main cooking oil.  Also use it in salad dressings or as a great dip for bread (skip the butter).

• Tomatoes. Certain red fruits—including tomatoes—contain lycopene, an antioxidant compound that helps maintain youthful skin texture and may reduce the risk of some types of cancer (especially prostate, lung and stomach cancers) and heart disease.

For lycopene content, go for cooked tomatoes (in sauces and pastes) rather than raw. The cooking process creates a more concentrated source of this nutrient.

• Nuts. Varieties such as almonds and walnuts contain a generous helping of healthy fats, vitamins and protein that benefit cardiovascular and brain health.  Nuts are also high in compounds that ease inflammation.

Snack on 1/4 to 1/2 cup of nuts, preferably almonds or walnuts, four to five times a week. Keep in mind that peanuts are not true nuts; they're legumes.

• Red Grapes. Grapes offer an antioxidant called resveratrol that's been shown to extend the lives of lab animals. Resveratrol has anti-inflammatory and anticoagulant properties, which may explain why red wine and purple grape juice also help promote heart health.

Eat grapes or drink unsweetened purple grape juice. Don't start drinking alcohol for resveratrol, but if you like red wine and drink it in moderation, you'll get the benefits.

• Fish. An important part of the Japanese and Mediterranean diets, oily fish provide omega-3 fatty acids that help combat inflammation in the body. People who eat several weekly servings of such fish have a lower risk of Alzheimer's disease and stroke.

Choose fish that's less likely to be contaminated with mercury and other pollutants, such as wild Alaskan salmon, Alaskan black cod, Alaskan Pollack, Wahoo (has a flavor and texture somewhere between swordfish and tuna), Tilapia and canned sardines.

• Tea. It contains EGCG, one of the most powerful antioxidants known; of the various types of tea, white and green tea contain the most. Numerous studies have linked tea consumption to lower rates of conditions such as heart disease, cancer and Alzheimer's disease.

Choose organic tea, either loose or in bags. For the best protection, drink up to four cups daily. Avoid combining with milk, as dairy proteins may block tea's antioxidant activity.

• Herbs and Spices. Spices like turmeric and ginger contain anti-inflammatory compounds that may reduce the risk of age-related conditions like Alzheimer's. The antioxidant substances in garlic and onions may protect against heart disease and cancer; cinnamon may help lower blood sugar.

Get in the habit of seasoning foods liberally with herbs and spices. Enjoy turmeric in curry dishes, and garlic and onion as a go-to base for soups and sauces.

For more grocery shopping and more diet & nutrition tips courtesy of the American Heart Association (new window will open).