Grains
Need staple food source of carbohydrates. Brown rice. Oats (lowers bad cholesterol). Whole wheat (eg: Couscous, bread).
Pseudograins
These are not from the grass family. The following are high in proteins and nutritious: Quinoa, Buckwheat groats (not related to wheats).
Fruits
Fruit juices
Avoid prune, plum, apple juices as they have caused diarrhoea in the past.
Avoid fruit juices in general, as they provide many calories, without other good things like pulp and fiber.
Long lasting fruits
Cucumber. Capsicum.
Oil and fat
Olive oil
Consider olive oil, to avoid hydrogenated oil. Buy high quality (extra virgin) olive oil. Beware that there is much mislabeling. Do not buy extra-light olive oil (it is refined, clear and bland).
Vegetables and fungi
Buy frozen, pre-cut, pre-cleaned vegetables; or dried vegetables (available in chinese stores) for easy cooking without compromising on nutrition.
Milk products
Artificial Hormone avoidance
Avoid yogurt from cows injected with growth harmones, or with gelatin in them.
Whey
Isolate is lactose free, while concentrate is not; but the latter has more immune-system boosters.
Spices
Vertain Indian spice powders (even in USA) are contaminated with lead (see elsewhere). Prefer seeds and leaves which you can easily grind instead.