1. A grain is considered "whole" when all three parts - bran, germ and endosperm - are present. Whole grains are a good source of B vitamins, vitamin E, magnesium, iron, fiber and antioxidants.

2. The more natural the food, the better for health and weight loss. When in doubt, eat natural foods such as fresh fruit and vegetables, fresh fish, wholegrain muesli, nuts, seeds, whole meal or wholegrain bread or brown rice.

3. A "good carb" diet is nutrient-dense and includes plant foods such as whole grains, beans and vegetables. Eliminate refined carbs and processed foods to maintain a healthy balanced diet.

4. Science shows that a heart healthy diet is one with few unprocessed foods with a high content of veggies and fruits, and rice or grains. 60 to 95% of the heart healthy nutrients are lost in food processing.

5. A diet rich in beans, nuts and cereals could be a way to prevent cancer. Researchers have discovered that these everyday foods contain a potent anti-cancer compound that blocks a key enzyme involved in tumour growth.

6. Beans are a great source of protein, fiber, folic acid, zinc, magnesium and potassium. Add a can of beans to your soup or salad for a healthy, inexpensive and convenient protein source.

7. Insomnia? Change your diet. Food plays a huge role in getting a good night's sleep. Foods such as beans, whole wheat pasta, grain, bananas and also fresh fruit juices like apple, mango or pineapple, encourage the production of serotonin, which helps induce sleep.