Can't really make any recommendations. Cooking for a family sounds complicated, and I mostly fend for myself as my wife works evenings and doesn't cook anyway.
I do have lots of leafy and bright colored vegetables. I like the cruciferous ones.
I like meat fine, but I'm lazy and just get the oven roasted turkey breast from Costco. I suppose meat might be bad, but I have them with my cruciferous vegetables, and GI transit time seems normal.
Protein powder with cacao powder is great, but even NutraBio's powder gets boring more than a couple times a day. I do have some Dove dark chocolate on occasion.
I generally avoid fructose (controversial), but will have frozen organic berries from Costco.
For daytime, I'm lazy and don't have a lot of options, so I take a variety of healthier protein bars to work.
For ice cream cravings, a few squirts of low-fat Reddi-wip usually does the trick. This one vice is only about 200 cals per can.
Oh, and nuts, I snack on some nuts, cashews, almonds, pistachios.
As for Dr. Oz, he looks a bit gaunt and dusky. The goal of any tv show is to sell advertising. As for the fluff, if he kept it as simple as below, there really wouldn't be anything for him to talk about, would there?
"Adhering to 4 simple healthy lifestyle factors can have a strong impact on the prevention of chronic diseases."
Healthy Living Is the Best Revenge: Findings From the European Prospective Investigation Into Cancerand Nutrition–Potsdam Study