of Phase II Enzymes, capable of (and often responsible for) removing carcinogens from cells.

Western diets, the SAD, is actually responsible for most of the ailments that we face today. In the United States alone, almost 35% of all cancer related deaths have been traced to wrong eating habits. The heavy on protein and starch food systems cause more harm than good, and what our body needs to stay healthy is a drastic change in our food habits. Like our forefathers, we will also be better off with a diet bulked up with legumes, peas and fresh carrots, tomatoes, cauliflower, broccoli and of course, spinach! These leave little chance for obesity to set in, provide adequate nutrition and also help prevent heart diseases as well as deadly ailments like cancer.

Legumes have been known to reduce the risk pf coronary diseases, by about 22% if eaten about 4 times a week. They also help lower the blood pressure and the risk of diabetes by improving insulin levels, while adding on proteins. Being rich in soluble fiber, they can also help reduce LDL (popularly known as bad cholesterol).

The U.S. Department of Agriculture's (USDA) Food Guide Pyramid can be used as a practical guide to choosing a healthy, low fat, high fiber diet for daily meals. The trick is to include all the nutrients in each diet, without cutting back on anything, and eating controlled meals. Cravings are inevitable, but healthy alternatives can always be found. The big No No is for oils, which need to be restricted to 1-2 teaspoons per meal. This means ALL oily foods, including salad dressings, fried stuff, chips, crackers, cream, butter…everything.

So the right diet will include:

--6-11 servings of whole grain or bran-enriched breads, cereals, rice, and pasta

--2-4 servings of fruit (oranges, grapefruit, pears, and berries) or fruit juice, such as orange juice

--3-5 servings of vegetables (baked potatoes with skin and cruciferous, or cabbage and mustard family vegetables, are good sources of fiber and nutrients. Pile on the broccoli, Brussels sprouts, cabbage, cauliflower, kale, and other greens)

--2-3 servings of low-fat or nonfat milk, yogurt, and cheese

--2-3 servings of lean meat, skinless poultry, fish, dry beans, nuts, or eggs, (each portion about the size of your palm), or legumes such as dried beans, peas, and lentils

In addition to diseases, ageing, a situation that annually gets people to spend millions of dollars every year around the globe, can be controlled by eating the right foods. Foods high in antioxidant properties usually contain nutrients such as vitamins C, E, and beta-carotene, and may help prevent the oxidation (the decaying process) of tissues such as the skin, thus delaying the ageing process. For making sure you are getting enough of these, you need:

--At least an 8 ounce glass of orange juice, which takes care of your Vitamin C requirement for the day. Other sources of vitamin C include tomatoes, potatoes, melons, and berries.

--Vitamin E is found in whole grain breads and cereals and green, leafy vegetables.

--Foods high in beta-carotene include yellow/orange vegetables and fruits (carrots, sweet potatoes, pumpkins, cantaloupe, apricots, and peaches), and dark green, leafy vegetables (broccoli, kale, spinach, and romaine lettuce).

In the next article on healthy eating objectives, look out for some high fiber, high nutrition, low risk recipes!!!