Top Ten Foods

Every day we should eat at least one serving from the following food groups. Repetition within the vegetable groups is always recommended. The following foods have one or many healing properties. Examples include; anti-cancer, antioxidant, colon cleansing, bacteria balancing, immune building, blood cleansing, and enzyme and antibody building. I eat at least one serving from every group every day.

  1. Dark leafy greens – like kale, spinach, collard greens, Swiss chard, beet greens and so on.
  2. Cruciferous vegetables—my favorite is broccoli, but all cruciferous veggies have anti-cancer properties, such as Brussels sprouts, cauliflower, cabbage, bok choy and kale. 
  3. Berries—like blueberries, strawberries, raspberries and others.
  4. Whole grains—like millet, quinoa, bulgur, oatmeal, brown rice, etc.  
  5. Legumes—like black beans, split peas, lentils, chickpeas, adzuki beans, kidney beans, pinto beans and so on.
  6. Nuts and Seeds—for example, a handful of almonds, Brazil nuts, pecans, walnuts, pumpkin seeds, or sesame seeds.
  7. Fibrous vegetables—artichokes, peas, green beans, broccoli, sweet potato, yams, eggplant, Brussels sprouts, cabbage, carrots, collard greens, kale, spinach, pumpkin, raw beets and so many others. Apples, dried figs, and pears are high fiber fruits.   
  8. Plain yogurt—As long as you are not lactose intolerant, yogurt is a great food packed with healthy bacteria that helps to keep the flora of the gut in proper balance. Choose plain yogurt, adding sugar defeats the purpose.
  9. Protein—proteins are involved in almost all cell functions. If you are vegetarian focus on whole eggs, nuts and seeds and incorporate whey or a plant-based protein powder into the diet. Meat eaters should incorporate more fish, like salmon or halibut. Choose lean meats like chicken and turkey.
  10. Healthy “fatty” foods—flaxseed oil has a very high content of EFAs (essential fatty acids). Deep water fish like salmon, anchovies, albacore tuna, cod, halibut and others are high in omega 3s. Eat hemp seeds, walnuts, pumpkin seeds, flax meal, chia seeds, avocados and other foods. Use grape seed oil on salads and cook with olive oil.   

Every morning, I blend up my green smoothie giving myself a significant head start to the day. On top of adding banana, wheatgrass powder and water to my smoothies, I cover six of the ten groups listed above by putting the following raw ingredients my blender:

  • Frozen blueberries
  • Frozen broccoli
  • Frozen green peas
  • Kale
  • Spinach
  • A handful of nuts or a non-sweetened whey powder
  • Chia seeds

The key is to keep it simple—eat lots of vegetables (especially the green ones), whole grains, legumes, lean proteins (increase fish) and some fruits and nuts every day.


5 responses to this post.

  1. terrific list laura. i think i will print this out so i can refer to it daily! fyi, i mention you a couple of times today in a blog post…check it out at

    let’s get together soon,

    • Thanks! I love your recipe for strawberry, rhubarb crumble. Love that you use spelt flour instead of white. It looks delicious! Since I’m not cleansing, maybe I’d even have that with organic ice cream. Yummy!
      Laura Levesque Page
      The Healthy Junkie

  2. Laura you are SO inspirational! I kinda want to invite myself over for a week and follow you around learning all your recipes. Love reading your blog!

  3. Posted by Lela on June 7, 2011 at 7:53 pm

    Loving the greens for sure! Great post.

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