It's easy to get carried away with trivia when it comes to healthy foods and lifestyle. This tea, that herb, some special supplement -- stand on one leg and breathe through your left nostril. You know the stuff.

No, you need to look at the "big picture" because the big picture is what produces big effects. I've identified 10 foods and food groups that you shouldn't do without, and why.

• 10 Top Foods for Weight Training