When joining the grain craze, the key word to look for is 'whole,' experts say

• Food provides energy for your body to function.
• Eating the right foods also can help ward off illnesses.
• The April 2005 issue of Mayo Clinic Health Letter lists 10 gotta-have foods for good health.
• Whole grains: Choose bread or cereal that has whole wheat, whole-wheat flour or other whole grains as the first ingredients on the label.
• Don't be fooled by the words "wheat bread" or "wheat flour."
• Eating whole grains may lower your risk of cardiovascular disease, type 2 diabetes and cancer.
• Fish: Nutritionists recommend that you aim for at least two 3-ounce cooked servings of fish a week.
• Walnuts and almonds: Nuts are nutrient dense and naturally cholesterol free.
• Studies suggest that they may even help reduce low-density lipoprotein (LDL) cholesterol -- the "bad" cholesterol -- and reduce your risk of a heart attack.
• Plant stanols or sterols: Margarine-like spreads such as Benecol and Take Control contain added plant stanols or sterols -- natural substances from plants that help block the absorption of cholesterol.
• Soy: Regular soy in your diet may reduce your cholesterol and lower your risk of cardiovascular disease.
• Fat-free dairy products: Skim milk and fat-free cottage cheese, yogurt and cheese can contribute to preventing high blood pressure, stroke, colon cancer and obesity.
• Berries: Berries are rich in antioxidants that may lower cancer and cardiovascular disease risk.
• Broccoli and cauliflower: These and other cruciferous vegetables -- cabbage, brussels sprouts, bok choy and kale -- have naturally occurring phytochemicals that may help reduce the risk of colorectal and other cancers.
• These vegetables contain fiber, have no cholesterol and are naturally low in fat and calories.
• Tomatoes: Tomatoes contain nutrients that include vitamins C and B-complex as well as iron and potassium and the antioxidant lycopene.