Definition of Healthy: Fresh - foods that are natural and not processed and without added chemicals are best.
Phytochemicals:

contained in fruits and vegetables and can protect you from disease. These are responsible for the color and flavor of the food and vary from food to food.
Whole grains have phytochemicals too. Eating a variety of fruits, vegetables and whole grains will give you many different ones.
The Cancer Society recommends 5 servings of fruits & vegetables per day to reduce your risk of cancer by 50%, 9-10 servings results in a 70% reduction in risk. A serving is defined as ½-1 cup

There's not much difference in the value whether foods are eaten cooked or raw.

It is recommended that we lower salt, sugar and fat intake.

Sugar: Contributing factor in diabetes. This disease is increasing at epidemic levels. Many people are at risk and don't know it.
Salt: Try to limit salt to less than 2400 mg/day.
Fat: Contributing factor in heart disease.

Causes of diabetes: Lack of exercise, weight gain (not necessarily obesity) too much saturated fat, stress & genetics
Fasting blood sugar level test can tell you if you're at risk for diabetes. 60-110 OK, 111-125 grey area, 126 and up Dangerous

Recommendation: eat less (only when you are hungry and only until you are satisified), eat a wide variety of proteins, fruits, vegetables, grains, etc.

Syndrome X: High Blood Pressure, Low HDL and High Tri-glycerides - dangerous combination.

Recommendations: Soy cheese, peanut butter (healthy fat), avocado (healthy fat), nuts, Nutlettes soy cereal (can be added to other cereal or mixed in low fat yogurt), egg substitute.

Eggs have 213 mg cholesterol each. Recommended daily intake is 300.

Everyone is different, but a good rule of thumb is to get 50% of your calories from carbohydrates, 30% from protein and 20% from fat.

Your life-style choices, including your diet, can create chronic illness or create health.