What You Should Put on Your Plate

There's sooo much food choices out there but just don't eat what you like. There are health risks in not eating the right food. In the same way, smart choice reaps generous returns. Here then are the basics of heating healthy, the food you should stuff your plate.

• Unprocessed foods -- those closest to their natural state.
• "Naked" foods: fresh fruits and vegetables not covered in fat, salt or sugar.
• Protein from lean animal, fish, and/or plant sources at every meal (e.g. skinless chicken, salmon or beans)
• High-fiber foods such as wholegrain breads and sweet potato.
• Plain water (up to eight glasses a day).
• Low GI foods such as oats, legumes and sweet potato.
• Foods low in saturated and trans-fats such as rice, nuts and pasta.
• Low-fat dairy foods such as skim milk and low-fat yoghurt.
• Zero-calorie teas.
• Spicy foods that may speed up your metabolism, such as chili.