Any diet that limits your food choices will help you lose weight.

At the end of the day, you want to have a healthy balanced diet with real food and then you can work in some of these functional foods that offer, potentially, some greater health benefits.

It is possible to get too many nutrients if you're consuming too many fortified foods.

Moderation is boring, but it's the key. You need to watch your portion sizes and then you'll see you can fit a lot of these beautiful, wholesome, healthful and tasty foods into your diet.

These are great sources that give iron, zinc and healthy fiber, which can fill you up as well.

Hopefully, these reference materials will also provide consumers with another tool that can assure them that the products they buy and use are not adulterated in any way and don't contain harmful levels of potentially toxic substances.

It's best to choose varieties that list a whole grain as the first ingredient, and offer at least three grams of fiber per serving.

One reason that many people don't eat enough fruits and vegetables is that these foods often aren't as visible or accessible as chips or cookies. It helps to keep cut-up vegetables in your refrigerator, and a clear bowl filled with fruit on your kitchen counter to entice you to eat more of these wholesome foods.

Other healthful options include fish, a great source of Omega 3 fatty acids, and beans, nuts, and seeds.