Summary: How Not to Die: Discover the Foods Scientifically Proven to Prevent and Reverse Disease

1 serving of berries (1/2 cup if fresh or frozen, 3/4 cup if dried)
• 3 servings of other fruits (1 serving = 1 medium-sized fruit/ 1 cup of fruits – cut into pieces/ 3/4 cup of dried fruit)
• 1 serving of cruciferous vegetables (1/2 cup)
• 2 servings of greens (1 serving = 1 cup of leafy greens)
• 2 serving of other vegetables (1 serving = 1/2 cup for other raw or cooked vegetables/ 3/4 cup for dried mushrooms)
• 1 serving of flax seeds (1 tablespoon)
• 1 serving of nuts (3/4 quarter cup)
• 1 serving of spices (1/4 teaspoon)
• 3 servings of whole grains (1 serving = 1/2 cup of hot cereal, cooked grain, pasta, or corn kernels/ 1 cup of ready-to-eat cereal/ 1 tortilla or sliced bread/ 1/2 bagel or English muffin)
• 5 glasses of beverages

3 servings of beans (1 serving = 3/4 cup of hummus or bean dip/ 1 cup of fresh peas, lentils, tofu, tempeh, or sprouted lentils)

(e.g. cranberries, plums, berries, red cabbage, and red onions)

Consume cruciferous vegetables (broccoli, cabbage, cauliflower brussels sprouts, and other green leafy vegetables) as they do not only promote detoxification but also prevent cellular damage and suppress metastasis