Friends frequently ask me for what foods will help them lose the weight or what foods should they stay away from. I immediately start rambling on what foods they should stock in their fridge and what foods they should toss in the garbage can.

Knowing what’s right to eat and what’s wrong has been lessons taught from me from my childhood. My mother was a then pioneer mom whose focus was on healthy eating. There were rarely any sweets in the house. No soda. No chips. No cookies. With the exception of pasta twice a week, we were served well-balanced meals and very healthy snacks. Our fridge was stocked with vitamins, minerals and other health supplements. My friends who visited thought my family was on a diet. No, this was all my mom’s doing. This is how we ate and drank.

My mother was an avid listener and strong follower of Dr. Carlton Fredericks, a one-time leader in nutritional therapy and a radio show host at of a nutrition show for over 30 years. While not an medical doctor, Dr. Fredericks earned a doctorate degree from New York University in public health education. His program on health care and nutrition first aired in 1957. He broadcast live six days a week, advising his listeners about modern food processing methods and how they impaired our natural nutrients. He discussed vitamins and mineral supplements, what types of foods to avoid, and what foods to feast upon. My mother would listen devotedly, scribing down notes and putting his words into her own actions.

Dr. Fredericks’ teachings influenced my mom’s ways of eating. My mom’s ways became the basis to my own attitude regarding food; hence, I continue to the cycle of eating well, sharing all that I was taught and all that I have learned since.

The following are some of the foods you should incorporate into your daily diet. Not only will they help in fighting fat and prevent hunger, but they will aid you in having a healthy and well body.

Beverages: (unsweetened) Blueberry juice, Cherry Juice, Coffee, Green Tea, Pomegranate Juice, Skim Milk, Vegetable Juice.

Beans: Black Beans, Kidney Beans, Lentils,Lima Beans,Soybeans, White Beans.


Breakfast Foods: Cottage Cheese, Egg Whites, Fat-Free Plain Yogurt, Greek Yogurt, Oatmeal.


Fish: Cod, Flounder, Halibut, Salmon, Sardines, Sole, Tilapia, Tuna.

Fruits: Apples, Blueberries, Cherries, Grapes, Grapefruit, Lemons, Oranges, Pears, Pomegranates, Raspberries, Strawberries, Watermelon.

Herbs, Spices and Oils: Basil, Black Pepper, Cardamom, Cayenne, Chives, Cilantro, Cinnamon, Cloves, Flaxseed Oil, Garlic, Ginger, Olive Oil, Parsley, Turmeric, Vinegar.


Lean Meats: Flank Steak, Eye of Round, London Broil, Skinless Chicken Breast, Sushi, Top Sirloin.


Nuts and Seeds: (raw and unsalted) Almonds, Flaxseeds, Sesame Seeds, Walnuts.

Snacks: Air-Popped Popcorn, Crispbreads, Raisins.


Spreads: Peanut Butter.


Vegetables: Arugula, Bell Peppers, Broccoli, Cabbage, Carrots, Celery, Chillies, Garlic, Hot Peppers, Jalapeños, Leeks, Olives, Onions, Romaine Lettuce, Scallions, Shiitake mushrooms, Spinach, Sweet Potatoes, Tomatoes.

Whole Grains: Quinoa, Tabouli.

So toss out the soda that’s in the fridge at home. Be disciplined and be dedicated. Stop buying the sugary sweets and foods with the empty and useless nutrition. Instead stock up on the above and start eating well right now. It’s your health, and as the old cliché goes, ‘you only live once.’

Be Fit. Be Strong. Be Well.