f you're confused about what foods you should eat, you're not alone. Food companies spend about $36 billion dollars a year to help "re-educate" you about the benefits of eating their foods. It's a shame that you are bombarded with health claims and important-sounding nutrition headlines on a daily basis that leave you more baffled than enlightened.

When you feel like you're in a state of information overload, I encourage you to revert to your common sense to help you choose foods wisely. Go back to what you inherently know is good about foods. For example, when the latest diet book advises you to avoid carrots, ask yourself: are carrots really the reason why anyone is overweight? Is there any good reason for me to avoid antioxidant- and fiber-rich carrots? Of course not! But you already knew that, didn't you?

From now on, when you're faced with a food dilemma, use these 1-2-3 steps to help yourself sort through any dietary doubts:

Avoid anything with the ingredients high-fructose corn syrup and partially hydrogenated oil. These harmful products are immediate indications that the food that contains it is cheap and highly processed. Processed foods are usually nutrient-poor and calorie-rich, which means they are major contributors to our obesity epidemic. Around 10-20% of Americans' calories come from high-fructose corn syrup (HFCS). A little bit of regular sugar won't harm you, but there is mounting evidence that HFCS stimulates your appetite, impairs blood sugar control and may even interfere with calcium utilization in your body. Partially hydrogenated oils are used to extend the shelf life of a processed food but they are of no benefit to you. They increase belly fat stores and encourage chronic inflammation. Next time you want to purchase a packaged food, read the ingredient label first. If you find the words "corn syrup" or "partially hydrogenated," put it back. If the product passes this test, next ask yourself if there are less-processed options. When comparing whole-grain crackers, for instance, look for the ones that list whole-grain flour first and then look for the shortest ingredient list. Don't believe the health claims that you read on labels, either. They're not a short cut to choosing healthy foods. Cases in point: Trix and Cookie Crisp cereals display the American Heart Association's seal of approval and Diet Pepsi is advertised as a smart beverage choice as part of the "Smart Spot" program.

Go for quality over quantity. I would much rather see you eat a $5 organic heirloom tomato than a flavorless mealy tomato that costs $3. By doing so, you will not only derive more pleasure and reap more nutritional benefits, but at the same time you will be helping to protect our environment and support sustainable agriculture. Cheap food is a core American value-we believe it is our right to have access to an abundance of inexpensive food. But that cheap food is contributing to our rising obesity and chronic disease rates, the destruction of the environment and the use of non-renewable fossil fuels. The price of a food can often be positively correlated with quality and nutrient value. So when you shop, shop for nutrient density (foods with the most naturally occurring nutrients and the fewest calories). Although some high-quality foods may be high in calories, too, they are much more enjoyable and more satisfying than junk, so use all your senses when you eat (but try to eat less, too).

The third easy step to good nutrition is making sure that each meal or snack you eat includes at least one fruit or vegetable. You need to eat more produce than you think, and the only way to make sure that you're getting enough is to eat some with almost every meal. Most people need at least 2 ½ cups of vegetables and 2 cups of fruit a day. Trust me, if you wait until dinner to meet your produce needs, then you won't be able to eat enough of it, at least not without getting a stomachache! A recent study compared the eating habits of obese people with those of healthy-weight people. It turned out that the healthy-weight subjects ate more fiber from whole-grain carbohydrates and more fruit than the obese subjects. The obese subjects also ate one more serving of meat per day than the lean subjects. Produce is your ally in health and leanness. It is the most nutrient-dense food on the planet-and it doesn't even come with a health claim stamped on it!

Choosing the right foods can often be overwhelming and confusing, but now you have a few tools to help simplify the process. Every time you eat, you have choices to make. Just remember that if you eat cleanly, choose quality, and eat your veggies, you'll always have a nutritious day.