Choose whole grains
Whole grains are low in fat and calories while also being a good source of B vitamins, vitamin E, magnesium, iron and fiber.  Great as toast for breakfast with all natural peanut butter and fresh fruit. *Note: Check the nutritional label to make sure the breads you are buying are 100% whole grain wheat as opposed to refined grained, just because it's brown doesn't mean it's whole grain...don't be fooled!

Go green!
This has become a very popular phrase lately...follow it!  Choose dark green leafy vegetables.  Make sure there is some color on your plate.  Try spinach, and asparagus they are also high in iron.

Got milk?
Calcium is most known for being found in milk.  Calcium can also be found in yogurt and other dairy products.  (Non-dairy products that are also excellent sources of calcium include salmon, sardines, and tofu).

Avoid deep-fried
 Frying foods adds excess calories and contains mostly fat and no nutritional values.  Try baking instead of frying.  If oil is to be used use Olive oil vs. vegetable or canola oil.  Olive oil has a high content of antioxidants and has been shown to decrease heart disease.

Don't skip meals
When you skip a meal your body goes into starvation mode and slows your metabolism down to compensate.  Eat small meals and healthy snacks frequently throughout the day.

Go nuts!
Although nuts can contain quite a few calories they are rich in "good fats" (polyunsaturated).  The key to maintaining proper weight and consuming high-calorie nuts is to eat in moderation.  It is suggested that you eat 1.5 ounces or 45 grams per day of most nuts.  So go nuts! just don't overdo it.

Consume water
Water is the most important nutrient.  Water is lost through sweat and must be replaced before, during and following workouts.  Think about it...you can survive for a month without food, but only a few days without water.  Your body needs it, don't deny it!