dairy products - According to an article in Obesity Research, women who ate low-fat dairy products, such as nonfat yogurt and low-fat milk, three to four times a day lost 70 percent more fat than low-dairy dieters.
In another study done at Purdue University those who consumed 3 cups of fat-free milk gained less weight over the course of 2 years than those on low calcium diets.

Eggs - are high in protein and essential to burning fat.

Beans - hey are also very good sources of fiber, protein and iron.Some of the best kinds of beans to eat are:

* Kidney beans
* Navy beans
* White beans
* Lima beans

Oatmeal - eating more oatmeal will help lower your cholesterol level. That's because oatmeal contains soluble fiber which helps reduce blood cholesterol by flushing those bad digestive acids out of your system. The best kind of oatmeal to eat is unsweetened and unflavored.

Olive Oil - Certain fats are good for you and your body needs them. it helps you burn fat and keeps your cholesterol in check. Olive oil is rich in monounsaturated fat, a type of fat that provides outstanding health benefits. One ounce of extra virgin olive oil contains about 80% of the daily value for monounsaturated fat.

Almonds - almonds are also rich in monosaturated fats. They are also rich in calcium and contain a good amount of Vitamin E. In fact, a handful of them contain about half of the recommended daily requirement.

Whole Grains - your body needs carbohydrates. the right kinds are actually good for you. The key is to eat "whole grain" foods because they contain the fiber and minerals your body needs and they haven't been processed.

Lean Meats - are great for building up muscle and giving your immune system a boost. watch out for. Basted turkeys. they are usually injected with a lot of fatty substances while beef contains saturated fat. you do purchase beef, be sure to buy the leanest cuts you can find by looking for "round" or "loin" on the labels. Tuna and salmon are also good sources of protein. They both contain omega-3 fatty acids (the healthy fats). These two foods are also great for your immune system. Experts say you should eat them two to three times a week.

from: eZine articles