The Most Important Foods
To Eat While You're On A Diet
Shape, January 2002

Eating fruits and vegetables is one ideal way to shed holiday pounds and maintain a healthy weight, but research says don't starve yourself.

There are several plant foods that contain unique phytochemicals--the compounds that plants use to prevent themselves from getting sick, sunburned, or eaten by insects--that work together to fight disease. Phytochemicals are present in the following foods.

Broccoli, cabbage, kale The minerals in these vegetables stimulate the liver to break down pesticides and other carcinogens. These phytochemicals seem to reduce risk in people susceptible to colon cancer.
Carrots, mangoes, winter squash The alpha and beta carotenes in these orange vegetables and fruits play a role in preventing cancer of the lung, esophagus, stomach.
Citrus fruits, red apples, yams The flavonoids found in these (as well as red wine) show promise as cancer fighters.
Garlic, onions The onion family (including leeks, chives, and scallions) is rich in allyl sulfides, which can lower high blood pressure; they also may protect against cancers of the stomach and the digestive tract.
Pink grapefruit, red bell peppers, tomatoes The nutrients are actually more available after cooking, which makes tomato paste and ketchup the best sources of it. Lycopene shows promise in fighting lung and prostate cancer.
Red grapes, blueberries, strawberries The anthocyanins that give these fruits their distinctive colors may help ward off heart disease by keeping blood clots from forming.
Spinach, collard greens, avocado Lutein, which appears to reduce the risk of cardiovascular disease and stroke, as well as guard against age-related macular degeneration (which leads to blindness), is also abundant in pumpkins.