It can be a real challenge to construct your own best system for deciding what to eat and how much, for health purposes. At currently recommended priorities, we should eat lots of things that grow in the ground. Foods that grow in the ground are usually our best and most nutritious foods. For our primary ground-level foods, we have lots of choices. Other grain products like cakes, cookies, croissants and high-fat muffins are on the dessert menualong with other fats and sugars.
Beta carotene is a famous antioxidant, and it's also a good supplement to take.
Eating a variety of colors from the supermarket produce garden will give you the best from a wide range of carotenoids and, if you enjoy them, delight your taste buds with a rainbow of different natural colors. For starters, head for the fruit rainbow which contains cantaloupe, peaches, nectarines, red and black grapes, cherries, berries and lots more. Or just eat plain less-color fruits like bananas, white grapes, pears and apples. Then add yellowspeppers, squashes, and sweet potatoes. Move to the reds with red peppers, beets, and tomatoes.