Whether you’re trying to lose weight or maintain your current size the following food choices are the best ones you can choose for your plan.

1. Oatmeal – raw and natural oats, not the prepackaged sugary kind, are one of the best choices you can make for your weight loss plan. Just ½ a cup for breakfast mixed with some fruit and slivered almonds makes a delicious breakfast choice, will keep you satisfied and contains a ton of vitamins, minerals, fiber and other nutrients.
2. Blueberries – these little blue treats are high in antioxidants, low in calories and make a great addition to your bowl of oatmeal or with natural yoghurt.
3. Salmon - salmon is a great source of omega-3 fatty acids, high in protein and B vitamins. For those of you who don’t like the smell of fish, salmon is a mild fish and tastes great grilled or baked. It can quickly be prepared and doesn’t dry out like other fish choices. Be sure to choose wild fish over farmed salmon as farmed salmon has been found to be high in contaminates such as PCBs.
4. Broccoli - not only is broccoli low in fat and calories but it also contains a ton of vitamin C and more calcium than a glass of milk! Broccoli is also a powerful anti-carcinogenic food choice. Enjoy it steamed, raw or in your stir fries. It’s easy to add broccoli to your plan.
5. Walnuts - walnuts are low in saturated fat and high in both polyunsaturated and mono-unsaturated fat. They are an excellent source of omega-3 and omega-6 fatty acids and high in protein.
6. Pumpkin - don’t think the only time you can consume pumpkin is at Halloween. Pumpkin is a great choices for you plan. It’s high in fiber and full of beta-carotene and vitamin C. Add it to your oatmeal, season it with cinnamon for a tasty treat. Pumpkin is one of those rarely discussed super foods that is a great addition to your plan.
7. Sweet Potatoes - sweet potatoes are a great carb source as they are low on the glycemic index and are a great source of vitamin C and beta carotene. They taste great mashed, grilled or baked.
8. Spinach - spinach may have gotten some bad rep this year due to some contamination issues, but if wash your spinach properly before consuming (even the type in a prewashed bag) you should have no problems. Spinach is rich in a wide range of nutrients from vitamins K, C, B2, B6 and A, to manganese, folate, magnesium, iron, calcium, potassium, tryptophan and dietary fiber - what a great choice in your plan!
9. Green tea - green tea is full of antioxidants and high in vitamin A,C and E. What’s more, recent research has shown that it might help to speed up your metabolism. It’s a great alternative to your afternoon cup of coffee.
10. Egg whites - eggs may have received bad press for their high content of cholesterol, but they are a great addition to your nutrition plan. Often called the ‘perfect protein source’, eggs are a complete source of protein and have a high biological value.