We always encourage patients to focus on vegetables and fruits (in that order). The main message is variety, especially when looking at colors. We know these natural forms of nutrients and anti-oxidants (as opposed to pills, powders, and magic potions) play an important role in preventing illness and disease.
When you are looking at fruits, try to pick fruits that have skin (ie fiber) like hard apples/pears and any type of berry. Try avoiding fruits that are higher in glycemic index such as melons and pineapple (this means the sugars in these fruits get into the body very quickly causing higher levels of blood glucose).
With veggies, avoid the starchy ones like potatoes, corn, and peas. Target the green leafy veggies like spinach, collards, and kale. Then add the colors like yellow or red bell peppers. Mushroom and onions are good to go as well. Going to a local farmers market can also help in trying variety as you will usually find the in season produce.
Here is a link to one I attend regularly:
A new study has shown eating veggies and fruits with a variety of color can help prevent hypertension (high blood pressure).
Please click on the article below: