lycopene is a big one. >> lycopene is not something that people know about.prevents the products and the vitamins from becoming sun burn. if you have lycopene in your quiet, you don't get the dna damage. >> two huge superstar stanouts are going to be watermelon and tomatoes. i'm showing a feta watermelon salad. and this is a pretty potion. it's a concentrated dose of tomatoes. it's gazpacho. >> that's a good portion? >> absolutely. >> topical quickly here. >> you can buy tomato-infused products. you can put them on your skin. it will prevent early skin cancer. >> good fats are important? >> fat is important. you want to include olive oil or the omegas we're going to talk about. that makes the skin healthy so you don't get dry skin and irritated. >> on the salad, it is a little vinaigrette. in is the ultimate omega 3-rich dinner. this is arctic char. a fatty fish loaded with o meme 3s. and toasted chopped walnuts. you can work them into quinoa. >> this is the most important. beta carotene. >> vitamin a is the precursor. those are the things we look for in our

spinach clocks in at just 240 calories, plus you'll get calcium from cheese and disease fighting lycopenemato sauce. one steamed or boiled shrimp has a mere 14 calories and heart healthy omega 3 fats. but steer clear of the fried stuff, single double tampora has 70 calories or five times the amount of the sustained version. and good news for coffee lovers, a 12-ounce cup of brewed black coffee has only five calories while the same size nonfat cappuccino has only 60. my recommendations, if you want milk, ask for skim. and if you want sweetener, request sugar free syrup. and hold off on the whip cream. you'll save several grams of fat and hundreds of calories. >> food as fuel brought to you by the deliciously healthy snack that's fun to crack. wonderful pistachios. get crackin'. i make it easy to save $600 on car insurance, so being cool comes naturally. hmm. i can't decide if this place is swag or bling. it's pretzels. word. ladies, you know when you switch, you get my bomb-diggity discounts automatically. ♪ no duh, right? [ chuckles ] sir, you forgot -- keep it. you're gonna need it when

watermelon has lycopene for your heart. the plates, we mixed patterns.e used bandannas. >> i saw that the other day. for a buck. >> if you have to buy them, you can reuse them. we use this as the runner. and the centerpiece for the plates, we have a favor for kids. it's a glow stick. we tied it with a pretty ribbon. and they can use the glow sticks when it gets dark. all this is disposable. and the centerpiece is a mason jar. and these containers to put the silver wear in. we use scrapbook paper. and we used the accent color of light blue in the utensils, too. >> let's talk about the beverage. >> you can try it. it's nonalcoholic. all it is pureed watermelon juice. and you put in a little seltzer to give it fizz. >> watermelon pureed, seltzer and mint. you can put in champagne, per sec c perseco. or a little bit of rum. watermelon juice is super hydra hydrating, as well. >> we have some desserts. >> this is a patriotic card. and we're weaving in really healthy fruits. you can decorate and cut it into squares. and put the berries on the four squares. >> y