Read newspapers, magazines or watch TV and there's more confusion than clarity on what foods are good for you. Diet fads cloud the picture even more. Most specialists recommend a good balance of seasonal foods and common-sense eating habits. Here's a compilation on foods that are the healthiest and are readily available.

Brown Rice: A good source of complex carbohydrates that provides twice as much fibre as white rice.

Chicken: A skinless chicken breast has only 3 grams of fat and contains Vitamin B-6, a nutrient to metabolise protein. Eating chicken with the skin doubles the saturated fat.

Corn: A source of fibre and carbohydrate. Fresh corn is best but frozen or canned alternatives also get additional fibre in your diet. Corn has almost no fat and is a good source of many nutrients.

Pasta: Is loaded with complex carbohydrates for energy. Enriched pasta also provides iron and B vitamins. However, there is a lot of variety in terms of the presence or absence of wheat, beneficial fibres or whole-wheat. Check the nutrients information.

Apples: A source of pectin, a soluble fibre that can lower blood cholesterol and glucose levels. Fresh apples are good sources of Vitamin C, an antioxidant that protects body's cells from damage.

Almonds: Packed with nutrients-fibre, riboflavin, magnesium, iron and calcium. One serving of almonds provides half of your body's Recommended Dietary Allowance (RDA) of Vitamin E. The fat in almonds is mono unsaturated fat, a healthier type that lowers cholesterol levels.

Broccoli: Besides being a good source of calcium, potassium, folate, vitamins and fibre, broccoli contains phytonutrients-a group of compounds that may help prevent heart disease, diabetes and some cancers.

Beans: An excellent source of fibre. They're high in protein and a good source of folic acid. All beans are good but red beans provide iron, magnesium, phosphorus, potassium, copper and thiamin and are also a good low-fat, low-calorie source of protein and dietary fibre.

Salmon: An excellent source of omega-3 fatty acids, a type that makes your blood less likely to form clots that may cause heart attacks. It decreases triglyceride levels, artery-clogging plaques and lowers blood pressure. Low in saturated fat and cholesterol.

Spinach: Spinach is high in Vitamins A and C and folate. It's also a good source of riboflavin, Vitamin B-6, calcium, iron and magnesium. The plant compounds in spinach boost immune systems and researchers have identified 13 different flavonoid compounds in spinach that act as antioxidants and anti-cancer agents.

Sweet potatoes: Sweet potatoes are high in the antioxidant beta carotene which may help slow the aging process and reduce the risk of some cancers. Also, a good source of fibre, vitamins, folate and potassium. Like most vegetables, they're fat-free and relatively low in calories.

Vegetable juice: Has most of the vitamins, minerals and other nutrients found in the original vegetables and is an easy way to include vegetables in your diet. Tomato juice and vegetable juices, which include tomatoes, are good sources of lycopene, an antioxidant. Some vegetable and tomato juices are high in sodium, so select the low-sodium varieties. Carrot juice is probably the most concentrated source of beta-carotene.

Papaya: A treasure trove of nutrients. One-half of this fruit provides as much potassium as a banana and more than 100 per cent of RDA for Vitamin C. It's also a good source of beta-carotene. Papayas are rich sources of antioxidant nutrients and fibre.

Wheat germ: At the centre of a grain of wheat is the wheat germ-the part of the seed that's responsible for the development and growth of the new plant sprout. Though only a small part of the wheat seed, the germ is a highly concentrated source of nutrients, including niacin, thiamin, riboflavin, Vitamin E, folate, magnesium, phosphorus, potassium, iron and zinc. The germ also contains protein, fibre and some fat.

Low-fat cheeses: Great sources of calcium, but read nutritional labels carefully. Some of them aren't much lower in fat than the regular kind and they can be high in sodium. Choose one that contains 5 grams or less fat per ounce.

Tomatoes: Tomatoes are a staple in Indian food and are one of the healthiest foods. Tomatoes are composed of lycopene, a carotenoid that gives them their colour. Lycopene is a powerful antioxidant with cancer fighting properties that has shown to be effective in preventing both prostate and breast cancer. Like other antioxidants, lycopene destroys free radicals in the body that may otherwise damage cells and slow down the aging process. Tomatoes are also relatively high in vitamins A and C and have small amounts of fibre, potassium, niacin and other trace minerals as well.

Yoghurt: Or dahi, is another staple in most Indian households. It is not only high in calcium, which keeps your bones and teeth strong and healthy, but is rich in live bacterial cultures. The live microbes found in yoghurt encourage the right type of bacteria to flourish in the digestive system, which allows you to process food and absorb nutrients better.

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