Q: Tell us about your new book "Foods That Fight Disease"

This book is really a comprehensive guide of what to eat to help reduce the risk of heart disease, high blood pressure, high cholesterol, diabetes, cancers, and osteoporosis. I review the latest science and tell you about the healthiest vegetables, fruits, whole grains, protein foods, dairy foods, fats and oils and beverages. To make healthy changes to your diet, it's not enough to know what to eat and why it's good for you, you also need to know how to incorporate that food into meals. To that end, I have included tips for buying, storing, and preparing these foods as well as more than 100 easy-to-prepare recipes.

Q: Let's start with vegetables - what are your top picks?

Power cruciferous vegetable: Brussels sprouts

This cabbage family vegetable is prized for its high concentration cancer-fighting chemicals called glucosinolates. Studies suggest that eating more of these vegetables can reduce the risk of breast, prostate, lung and pancreatic cancers. One half cup (125) of Brussels sprouts also serves up vitamin C, folate, calcium, and potassium and fibre - all for only 30 calories! Toss halved Brussels sprouts to stir-fries. Add grated raw Brussels sprouts to soups and stews. Or enjoy them roasted with olive oil. Other notable cruciferous vegetables: broccoli, bok choy, cauliflower, cabbage

Power leafy green: Swiss chard

This leafy green vegetable is a nutritional powerhouse: one-half cup (125 ml) provides more than three times your daily vitamin K, a nutrient thought to help ward off osteoporosis. Swiss chard's generous vitamin A, C and folate content may also play a role in cancer prevention. Swiss chard is also an excellent source of lutein, a phytochemical linked with a lower risk of age related macular degeneration and cataract. (Macular degeneration is the leading cause of severe vision loss in older adults.) Steam or stir-fry Swiss chard with other vegetables. Add chopped Swiss chard to soups, pasta sauces, and omelets. Other notable leafy greens: arugula, beet greens, collard greens, kale, leaf lettuce, rapini, romaine lettuce, spinach

Q: What about fruits?

Power fruit: Pomegranate

Valued for its medicinal properties since ancient times, only recently has this vibrant red fruit sparked the interest of nutritional scientists. Pomegranate seeds contain polyphenols, antioxidants thought to benefit the heart and defend against cancer. Preliminary studies have found drinking pomegranate juice daily lowers blood pressure and LDL (bad) cholesterol and slows the progression of prostate cancer. Add fresh pomegranate seeds to smoothies, yogurt, breakfast cereal, whole grain pilaffs, salads and muffin batters. Add pomegranate juice to vinaigrette dressings or mix � cup (125 ml) with sparkling water. Other notable fruits: berries, citrus fruit

Q: What about protein foods - what are your top picks?

Power protein: Salmon

High in protein and low in cholesterol-raising saturated fat, salmon delivers omega-3 fatty acids that help prevent heart attack. Omega-3 fats in fish, in particular DHA (docosahexaenoic acid), may also help keep your brain healthy by fending off age-related dementia. For added flavour, brush salmon with hoisin sauce or tandoori paste before baking or grilling. Or bake with lemon juice, garlic and dill. Try a salmon sandwich as a change from tuna. Other good sources of omega-3 fats: trout, sardines, herring, mackerel

Power vegetarian protein: Black beans

This meat alternative does more than add protein to meals. Black beans are also an excellent source of soluble fibre, folate, and magnesium, nutrients thought to guard against heart disease. Their slowly released (low glycemic) carbohydrates may also help lower the risk of type 2 diabetes by improving blood sugar control. For convenience, buy black beans canned (already cooked). Before using, drain and rinse under running water to remove sodium. Add black beans to chilli, tacos, burritos, salads, and soups. Other notable legumes: chick peas, kidney beans, lentils, navy beans

Q: What is the best whole grain to eat?

Power whole grain: Quinoa

Studies suggest a steady intake of whole grains, like quinoa, can help protect from heart disease, type 2 diabetes, colon cancer, even obesity. Like other whole grains (e.g. brown rice, whole wheat, oats), quinoa is naturally low in fat and is a good source of fibre, folate, vitamin E, magnesium and selenium. But this gluten-free grain is also protein-rich and serves up a fair amount of calcium and iron.

Q: And what's the healthiest beverage?

Power beverage: Green tea

Loaded with catechins, potent antioxidants, studies suggest daily green tea consumption offers protection from heart attack, high blood pressure and breast and ovarian cancers.

Replace sugary drinks and diet soft drinks with green tea. Use brewed green tea to saut� vegetables, braise meat, and marinate seafood. Use loose green tea leaves in rubs as a coating for meat and poultry. Other notable beverages: black tea, coffee