This web page, updated regularly, provides you with information on healthy dietary choices. Please keep in mind that you don't have to eat  perfectly all the time. Make changes slowly and accept the fact that there may be times when you binge on unhealthy snacks and foods. I personally try to do my best but I have my weaknesses too. For instance, I love chocolate and occasionally I have a candy bar or ice cream, or a piece of pie. Occasionally I binge on dark chocolate covered almonds and macadamia nuts.  So, don't be hard on yourself if you can't follow the recommendations perfectly. Craving for sweet rewards is increased by depressive mood in both animals and humans.
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Low inflammation diet
The ideal diet for protecting against the metabolic problems associated with obesity and metabolic syndrome would be high in fiber rich cereals, fruit, vegetables, fish, and nuts; moderate in wine; and low in meat, sugar, baked goods, white bread, pasta, processed meat foods and trans-fatty acids. For ideas regarding healthy snacks.

FOOD CHOICES
Try to have a balance of protein, fat, and carbohydrate. Avoid fast food, extreme and fad diets. Frequent, small meals are preferable to large meals. Try to have more protein during the day, and switch to slightly more complex carbs in the evening. Protein helps with alertness while carbs induce sleep. Limit your intake of simple carbohydrates, choose carbohydrates with low glycemic index.

Protein    
Most people do well including a good amount of protein in their diet. Protein helps with muscle strength and maintains steady blood sugar levels. If you don't consume enough protein, consider whey protein supplements.

Fish     has omega-3 fatty acids that thin the blood, lower blood pressure, improve vision, are good for the heart, reduce inflammation, and have many other benefits. Salmon, halibut and sardines have high concentrations of fish oils specifically EPA and DHA. Use a small grill, such as the Foreman grill, to cook fish within minutes. People who eat several servings of fish each week may lower their risk of heart disease and death, two national studies report.

Salmon goes well with mustard, especially Dijon mustard
Tuna packed in water--add chopped onions, lemon juice and a bit of olive oil
Halibut mixes well with salsa
Choose sardines packed in mustard or tomato sauce
Buy and cook other fish such as catfish, sole, mahi mahi, cod, swordfish, etc. They are great sources of protein.
Chicken, turkey, eggs, lean beef, lamb, tofu, low fat milk, yogurt or cheese are good sources of protein.

Beans and legumes   
Beans and legumes contain good amounts of protein, lots of fiber, and help lower cholesterol levels. Choices include black beans, chickpea (garbanzo), fava, green, kidney, lima, navy, pinto, soybean, and lentils. 

Breads and grains contain lots of fiber.
Choose 100 % whole wheat without sugar added or preferably sprouted multi-grain bread. These are usually found in health food stores. Avoid white or refined breads since they are mostly empty carbohydrate calories.
   Eat a variety of unprocessed and whole grains such as barley, kamut, millet, oats, quinoa, rice, rye. Avoid refined breakfast cereals. Whole-grain foods, such as fiber-rich bread and bran cereal, may lower the risk of heart disease, type 2 diabetes, and certain types of cancer by reducing cholesterol and making the body more responsive to insulin.

Nuts and Seeds    
Eat a variety but in small portions, and preferably raw. Good choices include almond, brazil, cashew, hazelnut, macadamia, peanut, pecan, and walnut. Seeds include chia, pumpkin and sunflower seeds.
               
Fruits    
Try many different ones. Each fruit has a different set of beneficial plant substances such as carotenoids and flavonoids that have antibacterial, antiinflammatory, antitumor and antioxidant properties. Reduce your fruit intake if you are diabetic. Avoid drinking lots of fruits juices since they contain a large amount of fructose. Fructose can elevate blood sugar and lead to weight gain. Grapes are a great source of polyphenols.
   Wash all fruits before eating to reduce pesticides and contamination by germs. Buy organic when possible. Buy cloudy apple juice rather than clear apple juice.

Veggies    Try many different ones. Each vegetable has a different set of beneficial plant substances such as carotenoids and flavonoids that have antibacterial, antiinflammatory, antitumor and antioxidant properties. Buy a new vegetable each week listed below. Wash all vegetables before eating to reduce pesticides. Buy organic when possible.
   Artichoke or Artichoke extract, asparagus or Asparagus extract, avocado, beet, broccoli or Broccoli-Sprouts extract, Brussels sprouts, cabbage, carrot or Carotenoids, cauliflower or Calcium-d-glucarate, celery, chard, corn, cucumber, eggplant, endive, Garlic herb, Ginger, kale, lettuce, mushroom, okra, olive, onion, parsley, pepper, radish, scallion, spinach, sprouts, squash, tomato, watercress, yam, yucca, zucchini....
   Reduce your intake of white potatoes since they are mostly carbohydrates. Barley-Grass supplement, Blue-Green-Algae supplement, and Wheat-Grass supplement are healthy additions, along with Chlorella.