In North America’s celebrity-obsessed milieu, we tend to gravitate towards internationally renowned actresses, models and athletes for diet advice. But many of the dodgy claims made by today’s newsmakers promote theories and therapies that make little scientific sense. Instead of referring to the “galaxy of the stars” for sound nutritional guidance, we need to look no further than our own neighbourhoods.

One such community resource is the natural foods grocery chain Choices Markets, which has seven stores scattered throughout the Lower Mainland. According to Desiree Nielsen, Choices’s nutrition operations manager, four registered dietitians (including herself) are on staff to assist patrons with any of their nutrition concerns.

“One of the aspects I love most about working with Choices is that our customers are so motivated to make changes and enthusiastic about healthy eating,” says Nielsen.

“Our shoppers can call or email us anytime when they have simple nutrition questions and, for a modest fee, we provide nutrition seminars, store tours, and one-on-one or group counseling sessions.”

Choices Markets also has a wellness library with an assortment of titles. The newest edition to their collection, Find YOUR Healthy Weight ($11.95), advocates achieving and maintaining a personal healthy weight as opposed to riding the dieting roller coaster.

Adhering to Choices’s plant-based, whole foods philosophy, Find YOUR Healthy Weight provides basics on nutrition, explores popular weight loss myths and trouble-shoots common dieting blunders. For those of us who require more structure, the book includes a seven-day meal plan with accompanying recipes.

To help us make a smart start of the new year, Nielsen has created a list of super foods that can facilitate weight loss. While no one particular food will melt away the pounds—it’s our overall diet and energy intake that count—here are 10 items that are packed with micronutrients and are either low in calories or high in protein or fibre, which keep our hunger pangs at bay between meals.

• Almonds

High in magnesium, calcium and vitamin E, a quarter cup of almonds is an excellent snack alternative to granola bars or muffins.

• Barley

A low glycemic grain that is rich in a unique fibre called beta-glucan, barley may reduce our blood cholesterol by binding it in the intestinal tract and carrying it out of the body.

• Carrots

Loaded with beta-carotene, vitamin K and potassium, crunchy carrots make a great substitute for crackers and chips.

• Eggs

For just 140 calories, eggs provide 12 grams of protein and their bright yellow yolks may protect our vision with a helping of the antioxidants, lutein and zeaxanthin.

• Fat-Free Greek Yogurt

A simple way to sneak lean protein into breakfast, 200 ml of fat-free Greek yogurt has an impressive 18 grams of protein.

• Halibut

Environmentally sustainable, Pacific halibut has an easy-to-enjoy mild taste and is a good source of lean protein.

• Lentils

Rich in calcium, iron and magnesium, lentils contain slowly digested carbohydrates and six grams of fibre per 200 ml serving.

• Pears

Not all fruits and vegetables are high in fibre, however, pears contain five grams and have only a moderate impact on our blood sugar.

• Spinach

For 14 calories, two cups of spinach contain a host of nutrients including magnesium, potassium, folic acid, iron and calcium.

• Sprouted Grain Bread

Whole grain bread is great but sprouted grain is better thanks to its higher protein and fibre content. Switching your daily sandwich bread to sprouted grain provides 10 grams of fibre—about a third of your daily needs.

Linda Watts is a registered dietitian. Email questions to wattslin@gmail.com. Visit her food and nutrition blog at linda.watts.blogspot.com.