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