Over the past two weeks, we’ve been discussing foods that heal and foods that kill. Today’s post presents the short and sweet (but still healthy) summary.

The checklist

Last week, we discussed five groups of superfoods that should be regulars in any healthy eating regime:

• Nuts, seeds and berries: The unbeatable breakfast combo.
• Raw green veggies: The nutrient density champions. 
• Cooked veggies, mushrooms and beans: The surprisingly tasty key to healthy warm meals. 
• Fish and eggs: The protein kings. 
• Avocado (and other fruit): The perfect combo of nutrition, taste and convenience. 

Following our discussion of these champion foods, we ventured into the four darkest corners of the food spectrum:

• Empty calorie carbs: The “White Death” and its spawn. 
• Empty calorie fats: The White Death’s greasy relatives. 
• Convenience-first foods: The master instigators of overeating on unhealthy foods.  
• Excessive meat and bread: The beloved staples where moderation is vital. 

You can add many great years to your life by turning the best foods into a habit and building strong defenses against the worst foods. This will be our focus over the next two weeks.