Excessive body weight has become one of the major public health issues in the United States.

For men and women alike, obesity correlates to an increased risk of health conditions such as stroke, cardiovascular disease, hypertension, diabetes, osteoarthritis, respiratory issues and cancer. Women require special mention as they are likely to have a higher percentage of body fat than a man with the same BMI. For women contemplating pregnancy, maternal obesity can include the following potentially unfavorable effects:

• Maternal health/pregnancy outcome: obese women have an increased risk of gestational diabetes, hypertensive disorders and postoperative infections, and an increased cesarean-section delivery rate.
• Fetal health: the fetus of an obese woman has a higher risk of malformations (particularly affecting the brain and spinal cord), prematurity, excessive growth and stillbirth.
• Child health: children of obese mothers have an increased risk of developing obesity, diabetes, cardiac disease, hypertension, high cholesterol and liver disease. Given the wide array of potentially adverse outcomes associated with obesity, some general therapy guidelines should be noted. For women of any age, the most effective way to lose weight is to increase activity and decrease caloric intake. Regular exercise and strength training, 30 minutes a day, three times a week is recommended. Healthy diets include six to eight glasses of water a day, raw fruits and vegetables, and avoidance of processed and fried foods.
• Boost your metabolism: with green tea or its extract. Vitamins specific for a woman's age are important. If you are pregnant or contemplating pregnancy, 1 milligram of folic acid daily is a must to ensure the healthy development of the fetal brain and spinal cord. It is essential to have routine medical evaluations that include screening for breast and uterine cancer, diabetes and high cholesterol. For pregnant women, early prenatal care, screening for diabetes and sonographic evaluation for fetal abnormalities and excessive growth are imperative for an excellent outcome for both mother and child.

Dr. Kecia Gaither, vice chairman and director of maternal fetal medicine in the Department of Obstetrics and Gynecology at Brookdale University Hospital and Medical Center in Brooklyn, NY.

Beans may help reduce LDL (bad cholesterol levels), stabilize blood sugar, and help control weight.

A serving of beans will satisfy your appetite more than most foods. The rich fiber content fills your stomach and causes a slower rise in blood sugar, staving off hunger for longer and providing a steady supply of energy!

Next time you feel anxious, try eating a banana. It contains vitamin B6 as well as small amounts of tryptophan, both of which may promote a relaxed state of mind. This comforting  fruit may also ward off heart disease, stroke, and certain gastrointestinal woes.

Bananas have pectin, potassium, tryptophan, vitamin B6

Banana Salsa: toss diced bananas with scallions, red pepper, lime juice, and honey. Serve with a fish or poultry dish.

1. It has more lycopene than raw tomatoes.
In just one cup, watermelon has 1.5 times the stuff than a large fresh tomato, 6 milligrams compared to 4 milligrams, according to the USDA. That matters because lycopene is thought to act as a super antioxidant, stopping free radicals from damaging your cells and messing with your immune system. Some research even suggests that lycopene, typically found in red fruits and vegetables, may help fight heart disease and several types of cancer. Pro tip: "To retain the most antioxidants in this delicious superfood, store your watermelon at room temperature before slicing," Sass says.

2. The juice can relieve muscle soreness.
A Spanish study in the Journal of Agricultural and Food Chemistry found that drinking watermelon juice can actually be quite soothing after a grueling workout. Athletes who consumed a little more than 16 ounces an hour before exercise had less muscle soreness and a lower heart rate within a day.

That may be because watermelon contains a natural substance called citrulline that's been tied to improved artery function and lower blood pressure. In fact, its ability to relax the blood vessels led Texas A&M University researchers to say watermelon has Viagra-like effects. But you'll need to look beyond the pink flesh if you really want to load up on citrulline -- it's most concentrated in the rind. If that's not your thing, you can always save it for pickling or preserving later, Sass says.

3. It's a fruit and a vegetable.
Talk about an overachiever. Like most fruits, watermelon is the product of a seed-producing plant and has a signature sweet taste. But it can be traced back to the squash, pumpkin and cucumber family known as Cucurbitaceae. Remember how you can eat the rind? The dual nature of watermelon makes it all edible, so there's no excuse to leave any part behind.

4. It's packed with, well, water.
Now this is a food with some serious hydration power. Watermelon is 91.5 percent water, according to the USDA. That's a big deal seeing as how being dehydrated is bad for your health. A study published in The Journal of Nutrition found that women with even mild dehydration experienced headaches, poor concentration, fatigue and worse moods. More reason to whip up some watermelon recipes, stat.

5. There's a yellow variety.
It's hard to believe there's a watermelon that's not pink on the inside, but there's another variety, known as Yellow Crimson, which has a sunny interior and a sweeter, honey-like taste. Thing is, the two are nearly identical on the outside, so unless you're reading the signs at your grocery store or farmers' market, it can be hard to tell which is which. If you want the regular pink watermelon, ask for a Crimson Sweet.

Just keep in mind that no one really knows what, if any, nutritional value the yellow variety offers. Most research has been done on the pink kind, Sass says, so best to stick with that or round up a good mix of both.

Rachel Swalin

Arugula is related to both the radish and watercress, and the flavor of the leaves is similarly hot and peppery.

The leaves can be between 3 and 8 inches (7.5–20 centimeters) in length, depending on the maturity of the leaf. Arugula is an aromatic salad green. It is also known as rocket, roquette, rugula and rucola, and is popular in Italian cuisine.

Arugula is very low in calories and is a good source of vitamins A and C, folate, calcium, and magnesium. It can be eaten raw, added to salads with other salad greens, or cooked. It is excellent sautéed lightly in olive oil or steamed and added to pasta dishes. Arugula can also be made into pesto.