The 4 Key Food Groups

Written By Renee Haxby

Vegetables and Fruits

It’s very important to consume as many green and leafy vegetables as we can eat in our diet. We should be conscious to include colorful vegetables too. Vegetables and fruits are packed full of important essential vitamins and minerals that so many people are lacking in their diets. Many individuals find it too much of a challenge to consume enough of these types of foods in their diet; therefore, vegetable and fruit juicing can be a simple remedy to the problem. It takes more vegetables and fruits than one person can eat in one serving, to make one large glass of healthy juice. Because of this, one large glass of vegetable and fruit juice can give you all the nutrients you need to ensure your cells are adequately nourished. Vegetables and fruits should be consumed in their raw form and vegetables may also be lightly steamed to retain their nutrient value.

Fruit is nature’s sweet snack and may also be eaten throughout the day to ensure healthy blood sugar levels. Vegetables and fruits are packed full of fiber that lowers bad cholesterols (LDL) and prevents constipation. When enjoyed in abundance, vegetables and fruits will assist in weight loss and maintenance as well as enduring energy levels throughout the day.

A diet rich in these two foods can prevent a number of diseases such as: cardiovascular disease, high blood pressure, diabetes, cancers, and osteoporosis.


It’s very important to eat enough protein in our diet. Protein is broken down by the body into amino acids, which are necessary for healthy cell growth and function. Protein is made up of 22 essential and non-essential amino acids. Some amino acids are made by our body, but most must be consumed from outside sources. Amino acids help us build healthy muscle tissue and blood. Protein helps the body to fight disease by building up our immune system and keeping it strong.

Nuts and Seeds 

Nuts and seeds are another healthy protein snack packed full of super food nutrition. Nuts and seeds offer a bounty of nutritional ingredients in the form of proteins, fats, B Vitamins, iron, magnesium, and other minerals. Nuts and seeds offer a variety of health benefits by improving cholesterol and blood lipids profiles and reducing heart disease.

Herbs and Spices

Herbs and spices are an excellent way to increase the enjoyment of your favorite healthy foods listed above. Most herbs and spices have their own health benefits too. Some herbs and spices are known to heal inflammation, pain, and nausea while adding a variety of flavors to our meals! Herbs may be used in place of sodium and herbs do not cause water retention or bloating to occur. Herbal teas may be enjoyed in a variety of healthy ways with an endless choice of flavors that help fight illness and disease too.

Eating can be a wonderful experience for both our body and our mind if we feed it well. We need to slow down in our day and unwind our minds. Try spending some time planning the meals you’re going to eat, then make those meals special. When we slow down and enjoy our meal, chewing our food completely, we become satisfied in a way that moving quickly through our meal cannot provide. Fill your bowl or plate with vegetables, nuts, and lean protein. Add in some herbs and spices. Have some fruit on the side. Mix it all up. And eat. You’ll be so glad you did.

By Renee Haxby

I have always been athletic and competitive. In the 1970’s I was one of the first internationally recognized female bodybuilders. Over the years, my face and physique have been featured on magazine covers, numerous popular editorials and several television commercials. I have worked in the health club industry in both Seattle and Los Angeles, and also as a personal trainer for successful Seattle clients.

Education: BA in Social Sciences and a Formal Minor in Business Administration from Washington StateUniversity. I have certifications in food psychology, wellness, and life strategies from The Spencer Institute, NESTA, and the International Sports Science Association.

I own and operate PRO.Fit by Renee Haxby in the Pacific Northwest area.

My business motto is “Because I’ve Gone Through it, I’ll Help You Get Through it!”

If you’re ready to take the first step, begin your transformation by clicking the transformations below!



Disclaimer: The techniques, strategies, and suggestions expressed here are intended to be used for educational purposes only. The author, Drew Canole, and the associated are not rendering medical advice, nor to diagnose, prescribe, or treat any disease, condition, illness, or injury.

It is imperative that before beginning any nutrition or exercise program you receive full medical clearance from a licensed physician.

Drew Canole and claim no responsibility to any person or entity for any liability, loss, or damage caused or alleged to be caused directly or indirectly as a result of the use, application, or interpretation of the material presented here.

Drew Canole

Drew Canole

CEO at
Drew Canole is a rockstar in the world of fitness, nutrition and mindset, with a huge heart for others and doing his part to transform the world, one person at a time.

As the founder and CEO of Fitlife.TV, he is committed to sharing educational, inspirational and entertaining videos and articles about health, fitness, healing and longevity. He is also a best selling author and the founder of Organifi, an organic, incredibly delicious greens powder, chock-full of superfoods to make juicing easy no matter your busy schedule.
Drew Canole


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