The closer a food is to its natural state, the better it is for you. Fresh fruits and berries are great and will satisfy a craving for sweets. Whole vegetables have lots of vitamins and minerals, so eat more green, orange and yellow vegetables. Steam them to retain the most nutritional value and be careful with sauces, they may be high in calories and fats that aren’t good for you.

Any pasta or baked goods should be made from whole grains. Avoid sugary snacks and pastries as well. An apple is good for you, an apple pie really isn’t. Shop for lean meats and don’t forget the fish. The omega-3 polyunsaturated fatty acids in ocean fish are often deficient in our diets, so serve seafood two or three times per week. Baked fish and chicken are healthier than fried, and lean meats like bison or venison may be healthier than higher fat beef.

Processed lunch meats, hot dogs, bacon, and sausages have a lot of saturated fat and nitrates in them you don’t want in your body. If you love these meats, you can find healthier versions sold at health food stores.

Remember to eat a variety of foods to get all of the vitamins and minerals you need to be healthy.

Stick to water, milk and 100% fruit and vegetable juices as your main beverages and limit sugary soft drinks. If you get tired of plain water, add a slice of lemon or lime to add a touch of flavor. For kids, try some fruit juice jazzed up with carbonated water.

Unhealthy Foods

• Battered and deep fried foods
• Sugary sodas
• Processed lunch meats
• Greasy snack chips
• White bread and refined pasta
• Most canned spaghetti and ravioli
• Sugary breakfast cereals
• Frozen fried chicken, fish sticks and corn dogs

Healthy Foods

• Green and brightly colored vegetables
• Dark leafy greens and lettuce
• Fresh fruits and berries
• Lean turkey and chicken
• Nuts, dried fruits and healthy snacks
• Whole grain breads and pasta
• Healthy cooking oils like canola and olive oils
• Grass fed beef and bison
• Cold water oily ocean fish
• Low fat milk or soy beverages
• Nuts, seeds, and legumes

The key to incorporating snacks into your weight-loss plan is to plan them with variety, moderation and balance in mind. Choose healthy snacks,Select foods that satisfy your hunger, supply your body with energy and provide important nutrients.

Here are some of your best snack picks:

Whole grains. Whole-grain snacks are rich in fiber and complex carbohydrates, which give you energy with staying power.  Look for items such as low-fat whole-grain crackers, whole-grain pretzels and whole-grain crispbreads.

Fruits and vegetables. Eating fruits and vegetables provides a feeling of fullness with no fat and only a small number of calories.  They also provide vitamins, minerals,  fiber and other nutrients.

Nuts and seeds. Nuts and seeds provide protein, so you will feel fuller longer. They can be high in fat, but it’s mostly monounsaturated, a healthy kind of fat. Nuts and seeds are high in calories, however, so don’t eat them in large quantities.

Low-fat dairy products. Cheese, yogurt and other dairy products are good sources of calcium and protein, plus many other vitamins and minerals. Dairy products can be high in fat, so choose the low-fat versions. Some yogurts have extra added sugar, so, look for low-calorie or “light” varieties.

Though snacks can contribute to a healthy diet, they can also be a source of excess calories if not eaten in moderation. For example, a single serving of almonds (about 23 kernels, or a handful) contains 163 calories. But if you eat a cup of almonds, the calorie count jumps to 800-plus calories.

So what are your best choices?  Here are several suggestions:

• Weight-loss snacks
• 10 calories 1 large stalk of celery
• 25-30 calories 1 cup raw vegetables
• 6 medium baby carrots
• 60 calories 2 cups air-popped or light popcorn
• 1 cup of cantaloupe or grapes
• 1 small can of vegetable juice
• 100 calories 1 cup sliced bananas and fresh raspberries
• 2 domino-sized slices low-fat Colby or cheddar cheese
• 1 fat-free chocolate pudding cup
• 150 calories 1/2 cup frozen, low-fat yogurt topped with 1/2 cup blueberries
• 1 cup sliced apples with 1 tablespoon smooth peanut butter
• 4 rye crispbread crackers
• 200 calories 1/4 cup dry roasted soy nuts (calories vary by brand)
• 1/3 cup granola
• 1 cup low-fat cottage cheese topped with 1/2 cup sliced fresh peaches