5 must-eat dieting superfoods for long term health

Exercise can help you lose weight, but no amount of exercise can cancel out unhealthy eating habits. If you want to maintain a long-term healthy weight, focus on your diet (not dieting). Stock your refrigerator and pantry with these five filling, delicious and nutritious foods.

• Once you learn how to pronounce it ("keen-wah"), you'll want to ask for it by name in restaurants and keep a supply on hand at home.
• This South American grain is packed with fibre and protein: two components that will make you feel full longer than empty calories.
• It's easy to prepare (boil it like rice) and can be combined with vegetables for a satisfying, healthy salad with a unique and appealing texture.

• Packed with antioxidants, vitamin A, and phytonutrients, this colourful veggie will satisfy your sweet tooth — naturally.
• Simply slice it lengthwise, remove the seeds, drizzle on a bit of heart-healthy olive oil and oven roast it until soft.
• When cool, scoop out the flesh and puree it with a sprinkle of cinnamon, make a quick soup, or add it to other recipes. A 200 gram serving is just 82 calories.

• Yes, an avocado has about 15 grams of fat and 160 calories. But it's "good fat."
• Avocados have very little saturated (bad) fat. Consider spreading avocado rather than bad-fat-laden mayonnaise on your sandwich.
• You'll get the moisture and the creaminess you crave - along with plenty of vitamins.
• Load up on 100 grams of this creamy vegetable and you'll consume 25 per cent and 20 per cent, respectively, of the recommended daily intake of Vitamin K and folate.

• If your weight-loss Achilles heel is your desire for dessert, clear out room in your fridge and bring home a sweet, juicy watermelon.
• Indulge in as much as you want; the more you eat the better. High in fibre, water, potassium and vitamins C and E, watermelon will set you back just 85 kcal per 280 gram serving.

• High in potassium, these mushrooms are tastier and healthier than garden-variety button mushrooms. Specifically, they boast a high concentration of cholesterol-lowering eritadenine.
• Chop them up to add moisture to savoury, healthy dishes like turkey meatloaf or lasagna. At only about 88 kcal per 3.5 ounces, indulge without guilt.

Perhaps you've been advised to "eat the rainbow." If you enjoy delicious foods but also want to lose weight and keep it off, you can't go wrong with these five colourful low-cal superfoods!