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The Healthy Foods Shopping List

Keep this list handy and take it withfor maintaining good health. Eggs are
you on every visit to the supermarket.also high in luetin, another compound
These are food and drink items that maythought to aid in prevention of macular
contribute to good health, enhancedegeneration.
weight loss, and lower risk of many6. FRUIT: Most fruits are loaded with
chronic disease.fiber, minerals, vitamins, and other
1. WHOLE GRAINS: Cereal, pasta, ricecancer fighting compounds. Take turns
crackers, noodles, and bread should allincluding apples, bananas, grapes,
be made with whole grains. Read youroranges, berries, and other fruit in
labels carefully for grams of fiber peryour daily diet.
serving. I also recommend flaxseed as an7. OLIVES: Eat a few olives every day
additional healthy source of essentialand cook with extra virgin olive oil.
fatty acids, fiber, and protein.Olives and olive oil are an excellent
2. VEGETABLES: All vegetables aresource of Vitamin E and monounsaturated
recommended, but crucifer vegetablesfat that can lower LDL (bad cholesterol)
such as cabbage, cauliflower, broccoli,and raise HDL (good cholesterol).
and brussel sprouts contain powerful,8. NUTS: Eat a couple of handfuls daily
cancer-fighting agents. Try munching on(unless you are allergic). Nuts are a
some daily. Potatoes are a great sourcegreat source of fiber loaded with cancer
of carbohydrate, but do not count themfighting antioxidants. Nuts potentially
as a vegetable. Get something with someoffer other health benefits including a
color!lower risk of heart disease, diabetes,
3. FISH: The standard advice for eatingand gallstones. Despite their high fat
fish is 2 servings a week. Tuna,content, nuts in moderation are now
mackerel, herring, sardines, and salmonbeing recommended for healthy weight
are high in healthy omega-3 fatty acidsloss.
that aid in keeping your arteries clean.9. GREEN TEA: Compounds in green tea are
Herring and whole wheat crackers make athought to provide protection against
great snack.cancer, arthritis, heart disease, and
4. BEANS: A scoop of pinto or kidneyinfection. There is also evidence that
beans every day provides fiber, protein,tea promotes fat burning. Tea is
and important minerals. In addition,certainly a much healthier option than
beans help control blood sugar bysoda or coffee. Try to drink 2 or 3
providing the body a slow, steady sourcecups a day.
of energy.10. SUPPLEMENT DRINK: I recommend
5. EGGS: Just one egg per day, askeeping Slim-Fast, Boost, or another
breakfast or a snack, provides a healthycomparable fortified drink on hand to
source of protein and choline, ancurb hunger. I use it as a post-exercise
often-overlooked compound the body needsrecovery drink.



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