If you have been reading or listening to the experts on healthy foods lately, we realize that we are already using some of these foods in our daily diets but are not aware of their health benefits.  Sure, we all know the basic nutritional  rules when it comes to safeguarding our health and losing weight.   In the words of best-selling nutrition writer Michael Pollan, “Eat food. Not too much. Mostly plants.”   Sounds simple, but if you’re interested in maximizing the amount of nutrients you get, you may want to be a little choosy when selecting among various options in each food group. Some fruits, vegetables, grains, and dairy products stand out as nutritional superstars, according to the latest research. And they’re also easy on the calorie count to help you shed pounds. Consider incorporating these foods into your daily meal plan.

Some of my favorite foods are:

Watermelon – It’s not only delicious, but packs a wallop of antioxidants like vitamins A and C. It also contains lycopene, a plant chemical found in studies to lower your risk of cancer, heart disease and age-related vision loss due to macular degeneration. Just as gratifying: One cup of cubed watermelon contains less than 50 calories, not too damaging for your waistline.

Sweet Potato – A medium-sized sweet potato (about the size of your fist) fulfills your daily requirement for vitamin A and provides 4 grams of fiber. And you’ll save half the calories compared to a white potato: A medium-sized sweet potato has only 150 calories compared to nearly 300 for a white one of the same size.

Salmon  is known for it’s high levels of omega-3 as well as other fatty fish like tuna, mackerel, and lake trout, is a great source of Omega-3 fatty acids, which have been shown to reduce the risk of heart disease. At only 160 calories for a 4-ounce serving, baked or broiled salmon is a great main course for those watching their weight. Add steamed broccoli and a sweet potato for a nutritious, low-cal meal.

Raspberries are a terrific dessert when paired with plain yogurt and a great natural way to tame those sugar cravings while keeping your calorie count to a minimum. A 1-cup serving of fresh berries contains just 60 calories. Raspberries are also a great source of B vitamins, flavonoids, fiber, and vitamin C.

Losing weight is a major accomplishment, but keeping it off can be just as challenging.  The U.S. Centers for Disease Control and Prevention suggests these healthy habits to help keep weight off for good:

• Stick to a healthy, yet realistic eating plan. Be consistent with your food choices and calorie intake.

• Have a healthy daily breakfast.

• Keep a journal of the foods you eat and your exercise regimen to spot any patterns you should change.

• Exercise for 60 minutes to 90 minutes nearly every day.

• Weigh yourself regularly and keep the readings in a log.

Enlist friends and family to offer ongoing support of your healthy lifestyle. Soon you will have developed a healthy eating habit which you can use to make a fulfilled lifestyle change and not having to be concerned about losing weight.