5 power nutrients your body needs

4. Protein: Your body needs protein for overall health, for muscle repair, hormonal balance, immune system function and for weight loss. Protein also triggers the secretion of a hormone called glucagon which helps to break down fat. Ideal protein options include:

6 oz. (1 can) of tuna = 40 g of protein
4 oz. of chicken = 28 g of protein
4 oz. of fish = 28 g of protein
4 oz. of lean beef = 28 g of protein
1/2 cup of tofu = 20 g
1/2 cup of Tempeh = 15 g
1/2 cup of cottage cheese = 15 g
1 cup of yogurt = 11 g
1/2 cup of cooked lentils = 9 g
1 cup of milk = 8 g
1 cup of soymilk = 6 to 10 g
1 large egg = 7 g of protein
1 oz. of cheese = 7 g
1 oz. of tofu = 2.3 g
1 scoop of protein powder

5. Antioxidants: Anti-oxidants such as vitamins E, C, selenium and lycopene (found in tomatoes) bind to free oxygen radicals and prevent these radicals from damaging healthy cells. Because of this effect, anti-oxidants play a significant role in preventing and, in some cases, reversing diseases such as cancer and heart disease.

To reap the benefits of anti-oxidants, eat a wide variety of fruits and vegetables -- the more colourful the better! A recent study published in the Journal of Agricultural and Food Chemistry assessed the anti-oxidant content of more than 100 foods and spices and here are the highest-rated winners:

1. dried, small red beans (1/2 cup)
2. wild blueberries (1 cup)
3. dried red kidney beans (1/2 cup)
4. pinto beans (1/2 cup)
5. cultivated blueberries (1 cup)
6. whole cranberries (1 cup)
7. cooked artichoke hearts (1 cup)
8. blackberries (1 cup)
9. dried prunes (1/2 cup)
10. raspberries (1 cup)

More must-have nutrients
In addition to the power nutrients mentioned above, remember to include the following in your diet: low glycemic index carbohydrates (whole grains, fruits, vegetables and beans), vitamin C (broccoli, mangos and oranges) and vitamin D (from supplements, from the sun and from food such as salmon, sardines, shrimp, milk, cod and eggs).

When it comes to optimal nutrition, there is no one "magic nutrient" that will deliver everything your body needs to stay well. Eating a well balanced diet that contains a variety of the foods mentioned above is the best way to stay healthy.

If you're trying to lose weight, try adding some of the foods from Dr. Joey Shulman's ultimate diet foods list to your meals.