Looking to start the year off with healthier eating habits?  Food Technology magazine is profiling a few ways adding to your plate can help you take off at your waist.

First up, whole grains.

Barley can lower total and LDL cholesterol. Brown rice may reduce the risk of type 2 diabetes. 

Quinoa and buckwheat seeds have beneficial polyphenol compounds which improve the nutrition value of foods.

Rye is thought to boost glycemic profiles if eaten in the morning, and can decrease hunger both before and after lunch.

Need a snack? Go nuts!

Almonds can reduce the risk of getting fat by absorbing fat calories and reducing cardiovascular risk. Walnuts also fight heart disease.

The vitamin E in pecans may protect the nervous system by delaying motor neuron degeneration.

Pistachios may protect from inflammatory diseases, and hazelnuts have beneficial antioxidants.

Feeling fruity?

Black raspberries were recently shown to benefit mice with intestinal tumor development.

Blueberries may enhance insulin sensitivity in obese, non-diabetic, and insulin resistant patients, while pomegranates may help kidney disease patients on dialysis avoid a number of complications.

Go green this year with veggies!

Tomatoes help hypertension - just  two servings daily may help lower blood pressure.

And last but not least, broccoli and cauliflower reduce the risk of aggressive prostate cancer.

Stephen Lau and editing by Aimee Keenan-Greene