Dr. Oz shares how to live a more healthful lifestyle on his syndicated show.

Initially famous for getting Oprah Winfrey to touch diseased organs on her show and teaching us everything we never knew about poop, Mehmet Oz, M.D. — aka Dr. Oz — has been doling out medical advice on a daily basis as the star of the syndicated Dr. Oz Show. The charismatic cardiologist tackles every health topic you can imagine while playing show-and-tell, candidly answering embarrassing questions and helping viewers to drop pounds and inches with sensible diet and exercise plans. Always in the market for a little free advice, we asked Oz which foods are essential for women over age 35.

“You can’t eat too many vegetables. Make sure to get seven to nine fistfuls of whatever vegetables you like. You’ll feel full and you won’t want to eat junk because they don’t go together,” says Oz, who puts the leafy green type at the top of the list. “Arugula, spinach — at least a big handful of that. Use an olive oil-vinegar mix for the dressing. When women use Russian or French dressing they’re getting half their calories from the salad dressing.”

While meat isn’t mandatory — Mrs. Oz is a longtime vegetarian, the doctor points out — “you do need protein. You’ve got to eat eggs, beans or soy.” Another must-have is “something with omega-3 fats: walnuts, sardines, salmon, something like that. And vitamin K2.” Fiber is extremely important, especially at breakfast, he adds. “I have steel-cut oatmeal and I put flaxseed oil on it in place of butter — it has omega-3 fats — sprinkle some walnuts in there, and raisins. But whole-grain bread or cereal is fine. You should get your whole grains in the morning. Then you’re full all day long.”

What if you’re a late night snacker? Oz has advice on that, too: “Have a cup of non-caffeinated tea like chamomile. Put a drop of agave [nectar] in there. It’s very sweet and very low in calories. If you go to sleep slightly hungry you’ll be hungry in the morning but you’ll sleep well. Remember, you’re not dieting to look better six months from now,” he reminds. “You’re eating the right foods to feel better today.”

What’s your go-to health food? Tell us why you love it!

Photo credit: ZoCo Production, LLC/Sam Jones

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