By Kreg Weiss, B HKin • January 10th, 2009

For anyone feeling that their nutrition plan is lacking in offering optimal health benefits, here is our top 7 food items that should be added to one's diet. With this initial foundation of dietary changes, most people experience profound changes in their health and daily living: increased energy levels, improved digestion and gastrointestinal health, improved body weight management, increased immunity, reduction in chronic health conditions.

1) Whole Grains
*The majority of processed foods contain versions 'enriched white flour'. This highly processed flour contains little value in terms of fiber and carbohydrate quality. Replace as much as possible white flours with WHOLE GRAIN flours. Switch from white rice to brown or wild rice. Pasta now comes a great variety of whole wheat, multigrain, and even quinoa-based. When dining out, ask for these high fiber options as more restaurants are becoming more accommodating to those wishing for healthier alternatives. Shift from the habit of eating white bread and croissants, and feed your body with fiber-dense grains and flours.

2) Leafy Greens
*Green leafy vegetables are so readily available and so highly nutritious, however most people do not eat enough of them. Studies continuously confirm that populations that eat a diet high in green leafy vegetables run a far lower risk of heart disease and cancer. Fresh raw green leafy vegetables contain high doses of chlorophyll, easily digestible proteins, enzymes and a wide range of vitamins and minerals. These particular vegetables act as mini-transfusions for the blood, a health tonic for the brain and immune system and a cleanser of the kidneys. Try any of the following: rocket, spinach, dandelion greens, kale, watercress, parsley, lettuce, endive, chicory, broccoli sprouts and mustard sprouts.

3) Raw Nuts
*Raw nuts are excellent sources of protein, minerals, healthy mono-unsaturated fats and other nutrients as well they're good for promoting a healthy cardiovascular system. Consuming nuts has shown to lower the risk of heart disease, lower “LDL” (bad) cholesterol, and aids in reducing body fat and managing body composition. Consuming a small quantity of nuts between or prior to meals helps reduce hunger and increases the feeling of satiety, thus reducing the incidence of over eating. ...

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Location:  Montreal, CA

Kreg is a co-founder of My Yoga Online and certified Hatha Yoga Teacher. Several years ago, Kreg discovered yoga while teaching health and fitness. Yoga dramatically transformed Kreg's approach to teaching health and...