7. Spinach or kale
Canada's Food Guide recommends eating one dark green vegetable every day, and Crocker suggests either spinach or kale.
Kale is packed with vitamin K and has more lutein (a healthy-eye antioxidant) than spinach. Buy it frozen and toss it into soups or try it in salad. 1 cup of raw, or 1/2 cup cooked, kale makes one serving.