You are what you eat: cells, bones, blood

Your body is constantly rebuilding itself, and it uses what you eat as raw material. The cells lining your gut renew every few days. Red blood cells last about four months before they're replaced. Even your bones are living tissue, slowly remodeled throughout life.

That means every meal is a chance to supply good building blocks: protein for repair, calcium and magnesium for bones, iron and B vitamins for healthy blood, and colorful plants for antioxidants.

Try this: look at your next meal and ask, "What is this building?" Then add one whole food, like greens, beans or seeds, to make it even better.