Phytochemicals help to keep your heart healthy.

The 60 to 80 age group that has a higher risk of heart disease than younger people do, can substantially reduce the risks by eating a diet rich in fruits and vegetables.

Plant foods also combat free radicals.

Many phytochemicals do double duty as anti-oxidants. They neutralize the free radicals which are unstable molecules that damage or destroy healthy cells.

In addition to the free radicals that your body produces routinely, they also find their way into your environment through other means like cigarette smoke, pollutants, medications, pesticides as well as household cleaners.

They have also been linked to more than 60 medical problems and diseases. In addition to the obvious disease like heart disease, cancer and stroke, they can also manifest as premature aging, stiff joints, wrinkled skin, arthritis, diabetes and cirrhosis of the liver.

The study of phytochemicals in plants is a relatively new field, but here is a list of those that appear to provide the most protection:

Organosulfur compounds. These are foods that we recognize mostly by their pungent odor and flavor. Garlic, onions, leeks, chives and shallots are organosulfur compounds. You can also find these compounds in vegetables like broccoli, cabbage and cauliflower.
Foods that are rich in organosulfur are sometimes referred to by some members of the medical community as dietary anti-carcinogens. They help the body block and eliminate cancer causing agents before they do their damage. They are also instrumental in fighting heart disease and stroke.

The best methods to derive the most benefit from organosulfur compounds is to eat them raw or lightly cooked. Puree vegetables into a healthy soup and be sure to add garlic and onion.
Isothiocyanates are plant chemicals found in leafy green vegetable like watercress, arugula, cabbage, brussel sprounts, Chinese cabbage, broccoli and cauliflower. These compounds help rid the body of cancer causing substances and actually act to remove the trash.

Isothicyanates make it difficult for cancer causing substances to target the DNA of healthy cells and in laboratory experiments have actually kept tumors from forming.
The most benefit you can receive from isothiocyanates in your food is to eat some of the vegetables raw. The compounds are released when chopped and chewed. Eat them as fresh as possible and eat plenty of them.

Indoles go with isothiocyanates like salt and pepper complement one another. Indoles protect against breast cancer in women and prostate cancer in men. Indoles stop the growth of small virus caused tumors. You can best benefit from indoles by eating the equivalent of a quarter head of cabbage a day or an equal amount of broccoli, Brussels sprouts or cauliflower.

Isoflavones are a group of plant estrogens that are found in soy products. To help increase your soy consumption, try tofu. It is far less bland when it absorbs the taste of spices and other foods that are cooked with it. Try more Asian recipes or drinking soy milk. When you are baking trade off 25% of your regular flour for soy flour. You’ll get all the benefit with little or no difference in the recipe.

Lignans. Little is known about lignans as it is a newer area for research. What is known, however, is that lignans seem to prevent breast cancer at lest in the laboratory. As antioxidants they may help prevent damage from LDL cholesterol which, as we know, lays the groundwork for heart disease.

Add lignans to your diet by including flax.

Some baking companies add a trace amount of flax or linseed to add a slightly nutty flavor. You can find flax in health food stores, but use it very sparingly as adding it to your diet too quickly can cause intestinal distress.

Carotenoids are evidenced in the bright red, orange and yellow pigments displayed in some plants like carrots, tomatoes, sweet potatoes, cantaloupe, winter squash, parsley, green peas, pink grapefruit, swiss chard, spinach, beet greens, pumpkin, watermelon, broccoli, mangoes, oranges, papaya and tangerines. You will also find them in okra, red peppers leafy green vegetable and even in fish liver oil.

Diets rich in carotenoids fight disease and in one study a high carotenoid diet actually helped reduce the risk of lung cancer in nonsmokers. One particularly powerful carotenoid is lycopene. Lycopene is found in tomatoes and everything made from them including pizza sauce and ketchup. You will also find lycopene in watermelon guava and pink grapefruit.

Include them in your diet along with a little bit of fat as they are fat soluble. Most carotenoids are not damaged by cooking.

The color is the most important key in identifying fruits and vegetables that will provide the most benefit.

You might be surprised to know that red leaf lettuce has more carotenoids than iceberg lettuce just as there is more benefit from pink grapefruit than white.

Flavonoids are a serendipity because they are found in just about every plant from apples to onions and soy and even black and green tea contain flavonoids that help fight cancer.

To get the most benefit from flavonoids, try these tips:

• Sip wine.
• Drinking a little wine each day as well as tea.
• Have your cup of coffee first thing in the morning, then switch to tea for the remainder of the day.
• Combine fruits and make a fruit salad (fresh only).
• Buy a variety and vary different combinations.
• Add finely grated orange or lemon peel to fruit drinks, carbonated drinks and on salads, vegetable and even meats.

Tannins are not just colorful substances used in dying, making ink or tanning leather. Ellagic acid, one form of tannin, is in foods that stain.

Strawberries, raspberries and blackberries.

Get more tannins into your system and fight cancers, heart disease and stroke. Skip juices and go for the whole fruits.

Check the labels of your jams and jellies and select according to which have a higher content of real fruit. This is more than likely the premium brands. Top off your food with a few berries to work them into your daily eating habits. Sprinkle them over cereal, pancakes and desserts.

Fiber is one of the most important parts of a healthy diet, and science is finding more evidence for the importance of fiber every single day.

Fiber is known to play an important role in maintaining and gaining good health, and fiber may even pay a role in the prevention of many forms of cancer.

Fortunately for the healthy eater there are a number of foods that are both rich in fiber and delicious to eat.

Including a variety of these fiber rich foods in a healthy diet is a great way to get the fiber you need while enjoying the taste you love.

Some of the most fiber rich foods on the market include such delicious staples as:

Raspberries – raspberries are a surprisingly good source of fiber, and they are a delicious choice both on their own, or mixed with yogurt, cereal or other foods.

Blackberries – like raspberries, blackberries are excellent sources of fiber. In addition, they are readily available and quite inexpensive.

Strawberries – strawberries are another surprising source of fiber, and fresh strawberries are a delicious addition to any healthy diet. Enjoy strawberries with cereal, yogurt, salad or on their own as a delicious snack.

Rye – unlike white bread and other highly processed grains, whole grains such as rye bread and rye crackers are excellent sources of fiber.

Broccoli – broccoli is one of those dark green leafy vegetables that is such a great source of fiber. In addition, broccoli is a delicious treat, whether on its own, steamed in a favorite recipe or served as part of a healthy salad.

Green beans – beans of all kinds are an important source of fiber, and green beans are among the best sources of fiber, and the most delicious and versatile of foods.

Apples (with skin) – apples are a good source of fiber, but only if the skin is eaten as well as the fruit.

Spinach – Like broccoli, spinach is a dark green leafy vegetable. Also like broccoli, spinach is a great source of fiber. In addition, spinach contains significant amounts of iron, and it is an all around healthy food.

Beet greens – beet greens are another excellent vegetable source of fiber.

Kale – kale is another one of those green leafy vegetables, and as such it is an excellent source of fiber.

Collard greens – long a staple of southern cooking, collard greens are an excellent nutritional value and a great source of dietary fiber.

Swiss chard – Swiss chard is another excellent source of fiber in the diet, and it should be part of any healthy diet.

Turnip greens – turnip greens have long been recognized for their many health benefits, and one of the most important of these benefits is the amount of fiber they contain.

Almonds – almonds are among the most fiber rich of all nuts, and they can be part of a healthy diet.

Brazil nuts – Brazil nuts are another excellent source of fiber in the diet.

Brussels sprouts – Another dark green leafy vegetable, Brussels sprouts are a great source of fiber, and many people find them quite delicious.

Cherries – cherries are a surprisingly good source of dietary fiber, and they can be part of any healthy diet.

Biotin is one of the eight vitamins that make up the Vitamin B complex.

A comparatively recent addition to the realm of vitamins, after isolating the compound in 1936, it took about 40 years of research before scientists unanimously declared it to be a vitamin.

Sometimes referred to as Vitamin H, biotin serves many purposes in the health of the mind and the body.

There are at least four enzymes that require a partnership with biotin to function in the body.

Among the purposes of these enzymes is to synthesize fatty acids and to produce glucose.

Biotin is also necessary for the production of leucine, which is an essential amino acid.

Recent studies have indicated that biotin has a part in the transcription and replication of DNA. In addition to being necessary for the nervous system to function properly, biotin is associated with the production of neurotransmitters in the brain, including those associated with cognitive function, emotional well being and memory.

The most concentrated sources of biotin come from organ meats, and plant sources tend to contain a much lower concentration of biotin that also tends to be more difficult for the body to use efficiently.

Therefore, those following a vegetarian diet, especial a vegan diet, may want to consider the use of dietary supplements to make sure that their daily requirements for this water-soluble vitamin are being met.

Because it washes away in the urine, the body requires a steady, daily supply of this nutrient to maintain peak performance levels.

As with all of the Vitamin B complex vitamins, deficiencies of biotin can have negative consequences for the health of both the body and the mind, some quite serious and some irreversible.

Physical symptoms of biotin deficiency include such symptoms as muscle pain, disruptions of the appetite, nausea, diarrhea, dry skin and nails, brittle fingernails, hair loss and fungal infections. Deficiency in biotin has also been associated with an increase in Sudden Infant Death Syndrome, those researchers are still studying the degree of potential connection.

Biotin deficiency has been found to negatively affect the body’s natural immune system, and is thought to contribute to fat collecting around the liver and kidneys and malformations of the bones. It can even result in death.

Mental symptoms of biotin deficiency include depression, fatigue and negative changes in cognitive function.

Biotin is a nutrient associated with many aspects of physical and mental health. Making sure to meet the recommended daily intake levels is important for all age groups.

Pregnant women should pay close attention to the biotin levels in their diet, as biotin is also important for the growth and development of the baby while it is in the uterus.

However, as with any other dietary supplement or medication taken during pregnancy, a qualified health care professional should be consulted to determine the most suitable dosage.

When used with care and according to standard dosage levels, dietary supplements are a safe and efficient means of maintaining the necessary daily biotin levels.

In fact, for vegetarians, a dietary supplement containing biotin is probably a very smart choice.

Trace elements are those minerals that, although essential to the processes of the body, are necessary in very small or trace amounts, unlike other minerals such as calcium, potassium and sodium, which are among what are called macro-minerals, as we need much larger amounts of these.

While the standard recommended intake level of macro-minerals is usually more than 100mg per day, the standard recommended daily intake level of trace minerals is much lower.

Minerals are essential to the functioning of the body.

Literally thousands of enzymes depend upon individual minerals and combinations of various minerals to perform their tasks.

Enzymes are essential to most biological processes, ranging from digesting food to converting it to a form cells can use to the creation of the very substances that hold the body together.

Perhaps the most well known of the trace element minerals is iron, which came to be recognized as such by Claude Bernard in the 1850’s.

Iron plays many roles in the body, as it is an essential component of many enzymes, which perform tasks ranging from transporting oxygen throughout the body to storing energy and making it available to the body.

For adult men, the standard recommended daily intake level of iron is 10 mg, and for women it is 15mg.

Zinc came to be recognized by the scientific community as an essential nutrient around the turn of the 20th century.

Zinc, like all minerals, is a fundamental part of many enzymes responsible for a variety of bodily functions, including those involved different types of metabolism processes.

Zinc is especially important to the growth of children, sexual maturation, wound healing, and the sense of taste. It also has antioxidant properties.

The standard recommended daily intake level for adult males is 15mg, and for adult females it is 12mg.

Selenium was universally accepted as an essential nutrient in the 1950’s and came to be known as having antioxidant properties in 1973, due to its importance in enzyme processes that bring free radicals under control.

In partnership with Vitamin E, it serves as a powerful antioxidant, with many studies associating selenium with a reduced incidence of a variety of different cancers, as well as helping to prevent heart disease.

The standard recommended daily intake level for adult males is 70mg, and for adult females it is 55mg.

Iodine is another important trace mineral.

It has an essential function to the body, in that it serves to regulate the thyroid, which controls many of the body functions via hormone production.

Adults need a mere 150 micrograms daily. Without it, however, serious health consequences can occur.

Other essential trace elements include chromium, which is necessary to many important functions within the body, such as sugar metabolism and the regulation of blood sugar levels, as well as for the transportation of amino acids.

Copper and manganese are two more that have essential roles in important antioxidant enzymes.

There are several more trace elements that, although required in minute amounts, serve the body in many important ways.

One of most common ways these minerals are ingested is through plants that have been grown in soil that contains these elements. However, as soil quality varies, so too does mineral content.

Dietary supplements, when taken with care and attention to standard dosage recommendations, can be a reliable and effective means of ensuring that you are receiving the right amount of these essential trace element minerals.

Zinc, often ignored by the average person, is an essential mineral that plays many roles in promoting the healthy functioning of the body.

It is important to the body from the earliest moments of growth and development and is a fundamental part of health throughout our lives.

We need to be sure to regularly meet the recommended daily income levels of this nutrient, as our health and general well being can be significantly impacted by a failure to do so.

Zinc is an important mineral that serves many vital purposes in the body. Approximately one hundred enzymes rely on the presence of zinc to be effective in their specialized tasks within the body.

Zinc has a significant role in the process of physical growth of babies developing in the womb, and for the growth of both children and teenagers.

Zinc is necessary to the synthesis of DNA and serves to keep the senses of taste and smell functioning properly.

It helps the body’s immune system to be effective and strong, and it is important to note that even relatively small deficiencies of zinc can adversely impact the functioning of the immune system.

Deficiencies in zinc can cause a variety of symptoms, effecting both physical and mental processes. Among the most common are the slowing of growth of babies in the uterus, as well as the retardation of growth in older children.

A lack of zinc can interfere with the maturation of the reproductive organs, as well as interfere with reproductive functions and processes.

It can contribute to impotence. Chronic diarrhea, poor appetite, and thus significant weight loss of the unhealthy and undesirable sort, hair loss, and the slow healing of wounds are all associated with zinc deficiencies.

So, too, are open sores on the skin and in the mouth, strange tastes in the mouth, and inefficient or reduced mental functioning, especially cognitive processes.

The nutrients essential to body health and functioning are powerful, and it is important to remember that, just like prescription medicines, exceeding the recommended dosage can cause serious health problems.

In some health circumstances and situations, higher doses of zinc may be indicated, but these should always come with a recommendation from your health care provider or as a result of serious, in-depth research undertaken with the guidance of a nutrition specialist.

Those eating a vegetarian diet must be especially careful about monitoring the zinc levels in their day-to-day nutrition. A dietary supplement containing zinc may be their best option to keeping their zinc levels where they should be, as it is more difficult to obtain all the necessary zinc from plant sources only.

This is especially important for children that are being raised in the vegetarian lifestyle, as zinc is important to normal growth and puberty.

The many health benefits of a vegetarian diet do not have to be sacrificed, even for children. A simple and safe zinc supplement is an excellent option for health.

Zinc needs to get the popular recognition it deserves for the vital role it plays in the overall health of the body.

For those concerned about their daily zinc intake, a dietary supplement containing the proper dosage of zinc may be the right choice.

Hippocrates once said…”Let food be your medicine and medicine be your food!”

More and more people today are realizing the importance of a healthy diet in the prevention and treatment of many common health conditions, and the role of diet in the prevention of cancer is becoming increasingly clear.

Where once scientists in the west were reluctant to attribute diet to a cancer free lifestyle, today many studies have borne out the importance of diet in the prevention of this serious disease.

The top ten cancer preventing foods are thought to include:

1. Tomatoes – Tomatoes have long been known to provide many health benefits, and they are thought to play a role in the prevention of many forms of cancers. One of the most significant benefits of the tomato is thought to lie in the fact that it contains strong antioxidant properties. Antioxidants are thought to interfere with the cell damage that can be caused by free radicals. Free radicals are a natural part of the aging process, and they have been implicated in a number of different types of cancer.

2. Blueberries – Blueberries are another fruit rich in all important antioxidants, and for this reason they are thought to play an important role in the prevention of many kinds of cancers. Blue and purple fruits, including blueberries are thought to lower the risk of some cancers, and they also are thought to improve memory function, promote a healthy urinary tract and even mitigate the effects of aging. Blueberries contain many healthy phytochemicals and phenolics, which are currently being studied for their anticancer and antiaging benefits.

3. Red Cabbage – All varieties of cabbages and related plants, including such popular choices as broccoli, cauliflower, kale, Brussels sprouts and bok choy, are very rich sources of calcium. However, red cabbage is one of the best sources of not only calcium, but flavonoids. These flavonoids are responsible for the rich purple color of red cabbage, and they are thought to have strong antioxidant properties. Red cabbage is perhaps the richest source of flavonoids in the vegetable world.

4. Red Beets – As with red cabbage, it is the flavonoids abundant in the food that give red beets their distinctive color. Red beets are a rich source of many important nutrients, including the antioxidant vitamins which are thought to play an important role in preventing many types of cancer.

5. Spinach – Spinach is one of those valuable dark green leafy vegetables that nutrition experts recommend. Spinach is one of the most nutrient dense foods available anywhere, and it is a rich source of both vitamin C and beta carotene. Both vitamin C and beta carotene are known to be powerful antioxidants, and studies have shown these antioxidants to play a role in cancer prevention. In addition, spinach is a rich source of folic acid, a vital nutrient for women of child bearing age. Studies have shown that those who eat two or more servings of spinach per week have considerably lower levels of breast and lung cancer.

6. Garlic – Studies focused on the health benefits of garlic have shown time after time that garlic really does live up to its strong reputation for being a food that promotes overall good health and wellness. It is thought that the same sulfur containing compounds that give garlic its pungent aroma and its strong flavor also are able to protect people from cancer by neutralizing common cancer causing compounds in the environment. In addition, the compounds in garlic are thought to be capable of slowing the growth of tumors.

7. Whole Wheat – In a recent study of the health effects of whole wheat products, scientists have found that those women who eat a lot of whole wheat in their diet have a significantly lower risk of both breast cancer and heart disease, two major killers of women. The wide variety of whole wheat products on the market, including pastas, cereals and breads, mean that it is quite easy to fit these healthy foods into any diet.

8. Oranges – Oranges are among the most delicious, and most nutritious of all fruits. Oranges have long been loved for their great taste and their high vitamin C content, but oranges have shown significant benefits in preventing some forms of cancer as well. In addition to vitamin C, oranges are rich in many other anticancer compounds, including over 170 phytochemicals. In addition, oranges are rich in compounds known as limonoids. These limonoids are what give oranges and other citrus fruits there tangy and slightly bitter taste, and they are thought to be highly effective anticancer compounds.

9. Strawberries – Strawberries are thought to be among the strongest of all anticancer foods, and a recent study found that those who consumed the most strawberries in their diet were up to 70% less likely to develop many types of cancer. Many other deep colored varieties of berries, such as blueberries, raspberries, cranberries and blackberries, may share the anticancer properties of strawberries.

10. Beans – many recent studies, and much anecdotal evidence as well, points to the anticancer and overall health benefits of all kinds of beans. Beans are packed full of many important compounds, including protease inhibitors. Protease inhibitors are known to make it more difficult for cancer cells to gain a foothold in the body. In particular, fava beans are thought to have the power to block cancer causing compounds in the digestive tract, while soybeans are a rich source of isoflavones, which are thought to play a role in reducing the risk of breast cancer.

One of the most important things anyone can do to improve overall health and fitness is detoxing the body.

This detoxing should ideally take place a couple of times a year, and many people prefer to do it at the spring and fall of every year.

No matter when you do your detoxing, however, it is important to do it the right way.

Diet, exercise and avoiding stress are all essential elements of maintaining good health and optimal fitness, and it is important to take these elements into account as you create your detoxification plan.

Why should I consider detoxing?

Detoxing is particularly important in the modern world, since environmental pollutants, toxins and other elements can quickly build up to toxic levels and cause ill health and a variety of mental and physical consequences.

These serious consequences include such things as weakened immune system to fatigue to feeling of depression.

Fortunately the diet needed for proper detoxing is simple and easy to follow, and it can be repeated as often as needed in order to ensure optimal health benefits.

What to eat when detoxing

We will start are detoxing discussion with a list of foods to include when on the detoxification diet. Any combination of the foods listed below can be used, provided that the combination provides a nutritional and balanced daily diet.

Fruit – it is important to eat plenty of fresh fruit when detoxing, and any type of fruit can be used, including apples, oranges and more exotic fruits. Fruit juices are fine as well, provided that they are made with 100% real fruit and contain no artificial preservatives or added sugar.

Vegetables – as with fruit, it is important to eat plenty of vegetables while detoxing Some of the most popular vegetables for detoxing the body include onions, carrots, turnips, cabbage, bean sprouts, peppers, mushrooms, corn, leeks, cauliflower, broccoli and Brussels sprouts.

Beans and lentils – any kind of beans are great for detoxing the body, including dried beans and beans canned in water. Beans canned in oil should be avoided. Some of the most popular beans for detoxing include kidney beans, lima beans, pinto beans, black eyed peas and lentils.

Tofu and corn – These two popular meat substitutes are excellent choices for detoxing.

Oats – oats are great for sprinkling over fresh fruit or for use in a porridge. Oats can be sweetened and enhanced with honey or fresh fruit.

Fresh fish – fish can be a major part of the diet while detoxing. Some of the healthiest varieties of fish include cod, salmon, mackerel, monkfish and trout.

Live yogurt – Live yogurt is a great choice for detoxing, as it contains valuable nutrients and beneficial bacteria which help to sooth the digestive tract during the detox process.

What to avoid when detoxing

Just as there are foods that should be included in the detox diet, there are foods that must be avoided when detoxing. These foods include:

• Red meat, chicken, turkey and other poultry
• Processed meat products, such as sausages and pate
• Milk, cream, cheese and other dairy products
• Eggs, butter and margarine
• Snacks like potato chips
• Salted nuts
• Chocolate and sweets
• Sugar, particularly refined sugar
• Jams and jellies
• Alcohol, tea, coffee and soft drinks
• Salt
• Store bought salad dressings

Following this plan for detoxing several times a year is a great way to keep your overall health at its best, and to avoid the problems associated with pollution and stress.

This plan for detoxing is simple, easy to follow, and can be used whenever you feel you need a lift.

Can eating all this shit truly increase the size of your schlong? You be the judge. The Chinese are just plain bananas!

Low carbs and high protein is the way to lose weight, or so you’ll hear from one diet guru, and he has the testimonials to back it up.

Low fat, lots of carbs and fresh fruits and veggies, says another - and he’s got the back up from satisfied users, too.

A third swears that you need to count the amount of sugar; another tells you the enemy is white flour - if you want to lose real weight and keep it off, who do you listen to?
 
Take a look at the brief summaries below for a quick overview of the pros and cons of each of the popular types of diet plans.
 
Low Carb-Hi Protein Diets
 
Diets like the Atkins, the South Beach and the Zone Diet all recommend restricted carbohydrates and allow liberal amounts of protein, including protein derived from animal sources.

Generally, they limit the overall amount of carbohydrates, or teach you to differentiate between “good” and “bad” carbohydrates.

Bad carbohydrates, which are forbidden, include white flour, white bread, and white sugar.
 
Pros: The diets all encourage learning healthy eating as part of losing weight. Deriving most of your daily calories from high fiber sources of carbs like leafy green vegetables and grains is generally considered the best diet for nutrition by the established medical community. The popularity of the diets makes it easy to find low-carb foods.
 
Cons: The allowance of eating all the protein and fats you like flies in the face of conventional medical wisdom. A diet high in saturated fats could lead to heart disease, diabetes, gout and other chronic health conditions. Following the diets’ cautions and advice to keep portions reasonable should mitigate that concern, though.
 
Weight Loss “Programs”

Jenny Craig, NutriSystem, Weight Watchers, SlimFast and a number of other weight loss programs rely heavily on pre-packaged ‘diet’ foods. They incorporate professional coaching, social structure and reinforcement.
 
Pros: The professional coaching and nutritional benefits are a big plus, as are the reinforcement and support aspect of the diets. Meals and supplements are prepackaged in the right proportions, and if you stick to the diets and exercise as directed you will lose weight.
 
Cons: The weekly fees and cost of meals can be expensive. In addition, if you rely completely on the packaged foods, you miss out on the re-education of your eating habits, which is important to maintaining any weight lost.
 
The Real Mayo Clinic Diet

This is not the diet that has circulated for the past thirty or more years and purported to have originated at the Mayo Clinic! The true Mayo Clinic’s nutrition and diet center recommends a healthy eating weight loss plan based on limiting fats, proteins and carbohydrates, counting calories and deriving most of the daily nutrition from vegetables, grains and fruit.
 
Pros: There’s no ‘diet’. Instead, you’re encouraged to take control of your eating. Portion control and sensible balance of nutrients are the cornerstones of a weight loss plan that takes weight off gradually, and helps you keep it off permanently.
 
Cons: It may be difficult to stay on the diet. Counting calories and portions can be difficult if you’re eating out or on the run.
 
There are many diets that promise to take weight off quickly and painlessly, without exercise or changing your eating habits.

The three major variations of diets above all will result in 1-2 pounds of loss per week, which most doctors believe is the optimum way to lose weight for long lasting results.

What you eat and what you eat will have a big effect on how quickly you take off pounds, and more importantly, how long you keep those pounds off.

There are certain foods that you really should be eating on a regular basis, for lots of good, healthy reasons.

They come from all food categories, but every one of them has one thing in common: they pack a lot of nutritional punch into their calories. Here’s a list of five diet foods that will help you stay healthy and lose weight.

1. Whole grain breads

If you’ve been paying attention, you know that evil carbs are the current diet buster. If you just stay away from all carbs, some of the diets proclaim, you’ll lose weight no matter what else you eat. That’s not only wrong, it’s downright dangerous for both your health and your
diet. There’s a reason that the Bible refers to bread as ‘the staff of life’.

Instead of cutting out carbs, you should be aiming to reduce them to a healthy portion of your diet - which most doctors agree is about 50-60% of your caloric intake.

That means that if you’re on a 1500 calorie a day diet, you should be striving to get about 900 calories a day from grains, fruits and vegetables.

Whole grain breads pack a lot of nutritional value. Replace your two slices of white toast with 1/2 a cup of oatmeal or whole grain cereal, and for about the same number of calories, you’ll be getting three times the vitamins, amino acids and roughage that your body needs to function.

You’ll feel full far longer, too - because you’ve given your body something to work on that will take a while to digest.

2. Fish

Eat at least three servings of fish per week, say many major medical associations. Fish is low in fat, as high in protein as red meat, and provides something that most other proteins don’t - omega 3 fatty acids.

Omega 3 is one of the main building blocks in your cells.

If your body doesn’t get enough Omega 3, it will try to build cells from other fatty acids. The problem is that those cells are not as flexible, and not quite the right shape.

Among the cells that aren’t quite right are the ones in your brain that help control impulses and tell your body what it needs. By providing enough Omega 3 for your body to use, you’ll be healing the damage done through years of poor diet.

And since fish, as a general rule, has fewer calories than most meats, you’ll be saving calories, too. Just remember that you’re REPLACING portions of meat with fish, not adding them to what you already eat.

3. Spinach

At 13 calories and 2 grams of carbohydrate in 2 cups of chopped raw spinach, this is one of the lowest cost sources of nutrition you can give your body.

Every serving gives you folic acid, manganese, beta-carotene, protein, lutein (a potent anti-oxidant), magnesium, vitamin C and vitamin K.

You can eat it raw in salads, steamed as a side dish, or sautéed in a tiny bit of oil for a different taste, and still get all the nutritional benefits.

4. Olive Oil

Your body does need a little fat to process vitamins and use them properly.

Olive oil is a mono-unsaturated fat that is the primary source of fat in the so-called Mediterranean diet. It contains antioxidants, flavonoids, beta-carotene and vitamin E, among other things.

One tablespoon has a whopping 125 calories, but drizzled on a 13 calorie spinach salad with a little lemon juice and some garlic, you still have a meal with less than 150 calories - and a whole lot of healthy fuel for your body.

5. Pink Grapefruit

With only 40 calories in half a grapefruit, you’re getting 45 mg of vitamin C, lycopene, pectin, beta-carotene and potassium. It’s versatile and tasty.

Eat it as is for breakfast, or toss it into a salad with spinach for an extra punch to perk up the nutritional quality of your diet.

Most importantly, don’t base your diet around any single ONE ingredient.

The best way to lose weight is to eat a healthy variety of foods to make sure that you get all the essential nutrients that you need each day.