This site offers a tiered food classification that can be used as a quick reference chart for healthy food choices.   It shows healthy options in tier 1 and 2 such as quinoa, apples with the skin, and kale.   Tiers 4 and 5 list foods to try and consume less often for weight-loss purposes. i.e. processed meat, pastas, and anything sugary or fried.   The idea is to switch out things from tier 3 and 4 and choose tier 1 and 2 items instead.