Several polls and studies show one of the most common new year resolutions are to eat healthier (another common one is loosing weight).  Unfortunately, these are also two resolutions most commonly not kept. So if your resolution is to eat healthier, this may help you keep it and make sure you are doing it right.

5 FOODS YOU ARE EATING WRONG

(How to cut, cook & sip for the most health benefits)

Choosing whole foods over supplements or fresh produce instead of processed potato chips is a no-brainer. But how to cook those foods to get the most bang for your buck isn’t always as obvious. Should you make enough salad for the whole week? Is it better to blend fresh or frozen fruit in a smoothie? Which is ideal: steaming or boiling your vegetables?

The short answer is that the healthiest cooking and prep methods change from food to food. “Heat, water, storage and exposure to air can all cause certain foods to lose their nutrients”, says Mary Cluskey, Ph.D, R.D., associate professor of nutrition at Oregon State University.

Vegetables

Your mistake: Microwaving or boiling them

The fix: Steaming

Why it works: Steaming helps retain cancer-fighting nutrients in broccoli better than other cooking methods, reports a new study from the University of Illinois at Urbana-Champaign. Sulforaphane (a plant compound with strong anti-cancer properties) is abundant in cruciferous vegetables like broccoli, cauliflower, kale and arugula. The enzyme myrosinase is necessary to release the compound, but most cooking methods destroy it. Steaming is a slower, gentler heat, and isn’t intense enough to kill myrosinase, explains study author Elizabeth Jeffery, Ph.D. – Cook broccoli in a steaming basket for 3 to 4 minutes for the biggest cancer-fighting boost.

Strawberries

Your mistake: Slicing them before eating

The fix: Eating them whole

Why it works: Whole strawberries contain 8 to 12 percent more vitamin C than the cut fruits, according to a 2011 Brazilian study. That’s because vitamin C begins to break down when it’s exposed to light and oxygen. For the biggest C boost, store whole strawberries in the fridge – cool temperatures help retain vitamin C, too, finds the same study.

Wine

Your mistake: Letting a bottle “breathe”

The fix: Sipping a freshly opened bottle

Why it works: When red wine is decanted for long periods of time (up to 12 hours) the organic acids and polyphenols begin to break down, according to a 2012 Chinese study. Leaving the bottle open overnight nixes the usual benefits of a glass of red, including decreased depression, increased testosterone and a healthier heart.

Tomatoes

Your mistake: Eating them raw

The fix: Heating them up

Why it works: Tomatoes have been linked to lowering men’s risk of stroke, helping fight prostate cancer and preserving brain power with age. Heating tomatoes significantly increases their levels of lycopene, the chemical that can up antioxidant levels. In fact, a recent study in The British Journal of Nutrition found that raw foodists (people who eat mostly uncooked produce) were deficient in lycopene. Cook tomatoes in olive oil for the biggest nutritional boost: Lycopene is fat-soluble, meaning you need fat in your diet for your body to absorb it properly.

Frozen produce

Your mistake:Skipping the frozen food section when shopping

The fix: Hit the freezers

Why it works:  “Most people think only fresh is healthy, but this is a huge misconception,” says Cluskey. In fact, U.K. scientists found that in two out of three cases, frozen fruits and vegetables packed higher levels of antioxidants (including polyphenols, vitamin C and beta-carotene) than the fresh kind. As produce ages, nutrients begin to change and break down, says Cluskey. It’s therefore better to eat food that was frozen at prime ripeness with its nutrients intact than week-old produce that no longer has the same beneficial chemical makeup.