1. WHOLE GRAINS: Cereal, pasta, rice crackers, noodles, and bread should all be made with whole grains. Read your labels carefully for grams of fiber per serving. I also recommend flaxseed as an additional healthy source of essential fatty acids, fiber, and protein.



2. VEGETABLES: All vegetables are recommended, but crucifer vegetables such as cabbage, cauliflower, broccoli, and brussel sprouts contain powerful, cancer-fighting agents. Try munching on some daily. Potatoes are a great source of carbohydrate, but do not count them as a vegetable. Get something with some color!

3. FISH: The standard advice for eating fish is 2 servings a week. Tuna, mackerel, herring, sardines, and salmon are high in healthy omega-3 fatty acids that aid in keeping your arteries clean. Herring and whole wheat crackers make a great snack.

4. BEANS: A scoop of pinto or kidney beans every day provides fiber, protein, and important minerals. In addition, beans help control blood sugar by providing the body a slow, steady source of energy.

5. EGGS: Just one egg per day, as breakfast or a snack, provides a healthy source of protein and choline, an often-overlooked compound the body needs for maintaining good health. Eggs are also high in luetin, another compound thought to aid in prevention of macular degeneration.

6. FRUIT: Most fruits are loaded with fiber, minerals, vitamins, and other cancer fighting compounds. Take turns including apples, bananas, grapes, oranges, berries, and other fruit in your daily diet.

7. OLIVES: Eat a few olives every day and cook with extra virgin olive oil. Olives and olive oil are an excellent source of Vitamin E and monounsaturated fat that can lower LDL (bad cholesterol) and raise HDL (good cholesterol).

8. NUTS: Eat a couple of handfuls daily (unless you are allergic). Nuts are a great source of fiber loaded with cancer fighting antioxidants. Nuts potentially offer other health benefits including a lower risk of heart disease, diabetes, and gallstones. Despite their high fat content, nuts in moderation are now being recommended for healthy weight loss.

9. GREEN TEA: Compounds in green tea are thought to provide protection against cancer, arthritis, heart disease, and infection. There is also evidence that tea promotes fat burning. Tea is certainly a much healthier option than soda or coffee. Try to drink 2 or 3 cups a day.

10. SUPPLEMENT DRINK: I recommend keeping Slim-Fast, Boost, or another comparable fortified drink on hand to curb hunger. I use it as a post-exercise recovery drink.