I used to love to watch Iron Chef, that quirky one-hour food battle show where the main ingredient was octopus or fish roe.  Not the most tempting cuisine, but fabulously entertaining to watch.  The Chairman started the show with the quote, "Tell me what you eat, and I will tell you what you are."  As researchers learn more about the benefits of certain compounds and antioxidants, this statement takes on greater meaning: We have the knowledge and opportunity (thanks to our endless supply of once-exotic foods) to eat a more diverse and healthful diet than any previous generation.  Here are a few options that will not only make you healthier, but may also help you trim down.

White tea - ditch that morning cup of coffee. Drink a mugful of white tea instead.  The least processed of any tea form, white tea contains more of its natural compounds than either the black or green varieties.  These compounds - which do include caffeine - are now though to help shrink fat cells.  That's right: Drinking white tea can help you lose weight.

Almonds - with a high level of calcium and omegas, almonds may just be the healthiest nut available.  I like to add a handful of sliced almonds to my oatmeal or cereal for a big protein boost.

Very dark chocolate - who said dessert had to be bad for you?  Leave the ice cream at the store and snag a high quality chocolate bar instead.  The higher the percentage of cocoa - shoot for at least 70 percent - the less sugar per serving.  Nibble a couple of squares to increase blood flow and reduce blood pressure.  Talk about a yummy health food!

Grapes - the reservatrol in grapes is now though to protect the lower lumbar, which may help reduce lower back pain.  Pop a handful or two a day for a sweet pick-me-up that will keep your energy level high and your back feeling great.