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