Does it seem like every time you open a newspaper or magazine you read different advice on diet and health? In one sense you are, but in another sense it's just that the field of nutrition and diet therapy is constantly changing as researchers make new discoveries every day, often changing last year's advice in light of today's science. One constant theme, though, has emerged over the years--variety in the daily diet has always been associated with better health. And with variety in mind, your best choices should be foods that are the most nutrient-dense--the best nutritional-buys for your grocery dollar. This is a list of what I consider to be the top 25 foods everyone should eat.

My criteria for compiling this list was:

1. high nutrient content
2. great flavor
3. versatility as an ingredient in recipes.

	Food Group Food Dairy Yogurt Easily digested, high-quality protein, low glycemic index carbohydrate, calcium, magnesium, phosphorus, zinc, immunologic qualitites, riboflavin, vitamin B-12, and vitamin D   Skim Milk High quality protein, non-fat, low glycemic index carbohydrate, calcium, iodine, magnesium, phosphorus, potassium, vitamins A ,D, B-12, and riboflavin   Cheese High quality protein, calcium, Fish & Shellfish Cold Water Fish High quality protein, vitamins A, niacin, biotin, calcium, riboflavin, niacin, B-12, and omega-3 essential fatty acids   Shellfish High quality protein, low fat, calcium, copper, iodine, manganese, vitamin D Eggs Eggs High quality protein, chromium, phosphorus, zinc, vitamin A, vitamin B-6, biotin, and vitamin D Meats and Meat Substitutes Lean Beef High quality protein, iron, chromium, selenium, zinc, thiamin, pantothenic acid, pyridoxine, vitamin B-12   Lean Pork High quality protein, iron, chromium, thiamin, pantothenic acid, vitamin B-12   Lean Poultry High quality protein, iron, chromium, selenium, zinc, thiamin, pantothenic acid, pyridoxine, vitamin B-12   Tofu Protein, low-fat, fiber, vitamin A, thiamin, folic acid, calcium, zinc, and anti-cancer phytonutrients Legumes Beans, peas, lentils, chickpeas Protein, low-fat, fiber, low glycemic index carbohydrates, folic acid, thiamin, pyridoxine, calcium, copper, iron, zinc, fiber, Nuts Peanuts, cashews, walnuts Protein, fiber, copper, magnesium, manganese, zinc, pyridoxine, biotin Vegetables Asparagus Fiber, folic acid, B-vitamins, vitamins A and C   Broccoli Fiber, vitamin A, riboflavin, folic acid, vitamin C, vitamin K, calcium, chromium, magnesium, manganese   Cabbage Fiber, vitamin A, riboflavin, folic acid, vitamin C, vitamin K   Pumpkin Fiber, vitamin A, chromium, vitamin C   Spinach Calcium, chromium, iron, magnesium, manganese, potassium, vitamin A, riboflavin, folic acid, vitamin C, vitamin K   Sweet Potatoes and Yams Fiber, vitamin A, low glycemic index carbohydrate, chromium,   Tomatoes Vitamins A and C, carotenoids, especially lycopene and lutein Fruits Apples Fiber, chromium, low glycemic index carbohydrate   Avocados Fiber, B vitamins, vitamins A and E, copper, magnesium, potassium, pyridoxine, monounsaturated fat   Cherries Low glycemic index carbohydrate, vitamins A and C   Oranges Fiber, low glycemic index carbohydrate, vitamins A and C, folic acid Grains & Cereals Oatmeal Protein, fiber, low glycemic index carbohydrate, iron, magnesium, manganese, selenium,, zinc   Wheat Germ Protein, fiber, low-fat, vitamin E, thiamin, folic acid, magnesium, phosphorus, zinc

Keep in mind that the foods you choose every day are important not only for their delicious taste, but for the vital nutrients they provide, nutrients that keep your body healthy: for growth, repair, immunity, energy, strength, for concentration and creativity, and for resistance to illness and disease. When you think of food in terms of all these amazing functions, what's for dinner takes on a whole new meaning! These All-Stars are featured in the 60 recipes in Program Your Baby's Health: the Pregnancy Diet For Your Child's Lifelong Well-being (see the Book Shelf section for more details).