Okay health nuts. This week, as promised, is all about food. We all know that eating Big Macs and quesadillas every day will probably not aide in losing weight. However, finding the perfect foods to eat can also be difficult. So keep reading to find the best foods for your daily lifestyle.

First, what to eat every day: nuts, greens, whole grains and fruits.

Nuts are a great source of protein, and make for a great snack. Also, a small can of nuts cost about two bucks at Walmart. Just make sure you get the unsalted ones.

Greens are low in calories and help boost your eyesight. Getting greens are also pretty easy, even in Convo. There is always an array of different vegetables on the salad bar, and are always fresh.

Whole grains will keep fuller longer and are rich in fiber. Whole grain cereals are among the most popular source for whole grains. However, stay away from the sugary cereals and navigate more toward Mini Wheats and Cheerios. Oatmeal is also a good option for whole grains. Almost all breads and pastas can be whole grain as well.

Fruits have antioxidants that can boost your metabolism and can protect your body against diseases. Not to mention, fruits are delicious and available in the yogurt cart in Convo.

Next, foods to eat once a week: red meat, white starch and desserts.

Red meat is a good source of protein, but can also increase your risk for heart disease and cancer. Because of this, red meat should only be consumed once a week. Also, watch your portions: food should not be bigger than the size of your fist.

White starch foods are the opposite of whole grains. So give up the white bread and pasta, and try to pick the whole grains and wheat versions. Potatoes are considered a starchy food, but can be good for you in moderation. Potatoes are high in fiber, nutrients and carbohydrates. Because of their high carb count, many will say potatoes are not the best food for you, which is why you should only eat them once a week.

Believe it or not, you don’t have to forget about desserts. Just don’t overdo it. Treat yourself once a week with a scoop of ice cream or a cookie, but limit yourself and avoid the brownie sundaes and banana splits.

Lastly, foods you should never eat: soda, processed foods and anything “diet.”

Soda is full of sugar and can lead to fat increase. It also increases your cholesterol and insulin resistance.

Processed foods are also loaded with chemicals and are very unhealthy. It is a fair bet to say anything not fresh is processed: snack foods sold in boxes, frozen/microwavable meals, etc. On the plus side, most things in Convo are made fresh.

Although it may seem like an oxymoron, anything “diet” is anything but good for you. Drinking a single diet soda is like eating five pounds of fat that your body can’t digest. Artificial sweeteners in diet drinks can give your brain mix signals and keep you from feeling full. Also, these sweeteners make your body crave other sweet foods.

Also, try to eat healthy foods such as eggs, Greek yogurt, fat-free milk, salmon, spinach, tomatoes and blueberries – all of which are available in Convo.

Try making these other switches as well: salad dressings, types of greens, dessert choices, rices and even the way you eat.

Use oil and vinegar or balsamic dressings instead of other dressings. These are lower in calories but still packed with flavor. Also, substitute spinach for regular iceberg lettuce.

Instead of having a popsicle, try frozen grapes. I know it sounds strange, but it is surprisingly good, and healthier. Also, to put a sour twist on your grapes, sprinkle them with Jell-O mixes (watermelon is the best!)

Just like trading whole grain breads for white breads, try brown rice instead of white. Brown rice is healthier and is full of nutrients that white rice lacks.

The way you eat can even affect your weight gain. It takes an average of twenty minutes for your brain to recognize you’re full. If you eat slower, you won’t eat as much food because you will become full faster. Put your fork down in between each bite, and actually take the time to talk to the people you are sitting with. Take a drink of water in between each bite, as well.

Keep these tricks in mind while enjoying your meals, and hopefully they will help you work toward your goal. And stay tuned for more healthy tips next week.