| Keep this list handy and take it with you on every | | | | needs for maintaining good health. Eggs are also |
| visit to the supermarket. These are food and | | | | high in luetin, another compound thought to aid in |
| drink items that may contribute to good health, | | | | prevention of macular degeneration. |
| enhance weight loss, and lower risk of many | | | | 6. FRUIT: Most fruits are loaded with fiber, |
| chronic disease. | | | | minerals, vitamins, and other cancer fighting |
| 1. WHOLE GRAINS: Cereal, pasta, rice crackers, | | | | compounds. Take turns including apples, bananas, |
| noodles, and bread should all be made with whole | | | | grapes, oranges, berries, and other fruit in your |
| grains. Read your labels carefully for grams of | | | | daily diet. |
| fiber per serving. I also recommend flaxseed as | | | | 7. OLIVES: Eat a few olives every day and cook |
| an additional healthy source of essential fatty | | | | with extra virgin olive oil. Olives and olive oil are an |
| acids, fiber, and protein. | | | | excellent source of Vitamin E and |
| 2. VEGETABLES: All vegetables are | | | | monounsaturated fat that can lower LDL (bad |
| recommended, but crucifer vegetables such as | | | | cholesterol) and raise HDL (good cholesterol). |
| cabbage, cauliflower, broccoli, and brussel sprouts | | | | 8. NUTS: Eat a couple of handfuls daily (unless you |
| contain powerful, cancer-fighting agents. Try | | | | are allergic). Nuts are a great source of fiber |
| munching on some daily. Potatoes are a great | | | | loaded with cancer fighting antioxidants. Nuts |
| source of carbohydrate, but do not count them | | | | potentially offer other health benefits including a |
| as a vegetable. Get something with some color! | | | | lower risk of heart disease, diabetes, and |
| 3. FISH: The standard advice for eating fish is 2 | | | | gallstones. Despite their high fat content, nuts in |
| servings a week. Tuna, mackerel, herring, | | | | moderation are now being recommended for |
| sardines, and salmon are high in healthy omega-3 | | | | healthy weight loss. |
| fatty acids that aid in keeping your arteries clean. | | | | 9. GREEN TEA: Compounds in green tea are |
| Herring and whole wheat crackers make a great | | | | thought to provide protection against cancer, |
| snack. | | | | arthritis, heart disease, and infection. There is also |
| 4. BEANS: A scoop of pinto or kidney beans | | | | evidence that tea promotes fat burning. Tea is |
| every day provides fiber, protein, and important | | | | certainly a much healthier option than soda or |
| minerals. In addition, beans help control blood sugar | | | | coffee. Try to drink 2 or 3 cups a day. |
| by providing the body a slow, steady source of | | | | 10. SUPPLEMENT DRINK: I recommend keeping |
| energy. | | | | Slim-Fast, Boost, or another comparable fortified |
| 5. EGGS: Just one egg per day, as breakfast or a | | | | drink on hand to curb hunger. I use it as a |
| snack, provides a healthy source of protein and | | | | post-exercise recovery drink. |
| choline, an often-overlooked compound the body | | | | |