Originally Published:20090801.

Yes, school-year workloads can make it hard to plan meals. But remember, says Sharon Palmer, editor of Environmental Nutrition, diet is related to six of the top 10 killer diseases in the United States. Everyday choices add up, so here are three recommendations to get you on the right track.

Quinoa

Make quinoa your new side dish. Easily mistaken for a grain, quinoa KEEN-wah) is actually a seed that provides protein, copper, and magnesium-an entire rainbow of nutrients that's stripped from white rice, says Palmer. If you're ready for more side dish experiments, try amaranth, spelt, or wheat berries.

Dark chocolate

Are you as happy as we are that chocolate is still on the good foods list? Remember, we're talking dark chocolate - at least 70 percent cocoa, Palmer advises. And don't do yourself wrong by eating the whole bar. A one-ounce portion gives the antioxidant benefit of polyphenols without excessive sugar and fat.

Avocados

They're packed with fat! But read on before you run the other way - Palmer explains that these are the monounsaturated kind that can reduce bad cholesterol. Slip slices into your sandwiches instead of mayo for a creamy richness that isn't artery clogging, and skip the dressing when you put them in your salads.