Many think that nutrition is not a subject for a spiritual blog, but that is not true.  Staying healthy is important for spiritual development and poor nutrition will probably result in frequent illness, obesity, or at least a lack of energy.  I'm not going to try to give a course in nutrition in this post, just as few basics. 

1. Buy organic when it's available.  It may cost a little more, but is usually worth it.  An exception is packaged junk foods where some ingredients are organic.  That does not make the product healthy overall.
2. Buy fresh fruits and vegetables rather than canned.  Especially stay away from those fruit rollup type things which are essentially fruit-flavored candy.
3. If your not a vegetarian, eat fish or other seafood at least twice a week, especially fatty fish like salmon and sardines.
4. Avoid red meat (including pork which is absolutely not white).  Instead have chicken or turkey.
5. Avoid carbonated drinks.
6. One serving of meat or seafood a day is enough.  Get the rest of your protein from vegetable sources like beans and nuts.
7. Choose healthy fats like olive oil rather than meat fats, saturated fats and trans fats.

An interesting web site provides some good information about the sugar content of some foods .  Some of it is expected, and some is not, such as a banana actually has less sugar than an apple.

"The first wealth is health" - Ralph Waldo Emerson