Michi's Ladder (let me know if this link doesn't work. I can e-mail you the pdf)
Check out this great link on eating smart. Replace foods in the bottom tiers for foods in the top two tiers to maximize nutrition in each calorie you consume, feel full longer and loose weight faster.
Foods should be eaten raw, steamed, grilled, poached, baked, or
broiled. Frying automatically drops even the best foods into tier 5.
Here's my favs from the top two:
Whole Wheat Bread
Stuff I'm not giving up:
Beef (Ours is extra lean, we raise it!)
Other than that, I an cut the rest out completely...except for the occasional terrible fried food or donut from R&D, they're the best on the planet.