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WHAT to eat, when and how much? Every day there's a new set of dietary decisions. So follow our guide to the good, the bad and the best, and you'll never have to worry about what to choose again - and you may even lose weight!
 Red or green apples?
THE antioxidants in all apples neutralise free radicals which help to prevent many cancers, heart disease and Alzheimer's.
However, red apples are far superior to their green rivals as they contain far higher levels of cancer-busting antioxidants, according to a recent Canadian study.
As a rule, the darker the food the more antioxidants it contains. And the more antioxidants the greater its healthboosting properties, which is why blueberries are considered to be a among the best health-boosting superfoods.
So always opt for red apples, red grapes or red peppers over their lighter alternatives. However, if the red ones aren't available don't dismiss the lighter options as they're still full of goodness.
 Marmite or peanut butter?
IT'S got to be marmite, right? After all, peanut butter is full of nuts and butter. But believe it or not, you're better off smearing crunchy peanut butter on your toast than lowcal Marmite.
US researchers from Purdue University discovered the heart-friendly fats, fibre and protein in peanuts are so filling that if you have them for brekkie you eat less during the day without noticing.
They also found peanuts stimulate your metabolism. Marmite on the other hand, while very low in fat (7 calories per teaspoon, compared to 60 calories for the same amount of peanut butter) is packed with salt.
Too much dehydrates the body, forcing it to retain water leaving you bloated and a pound or two heavier. If you do opt for Marmite, drink lots of water to flush out the extra salt.
Bad breakfast or no breakfast?
BREAKFAST-EATERS are 50 per cent less likely to be overweight than cereal-skippers, say researchers from Harvard University.
But what if you're late, running on empty and the only thing on offer is a choc chip muffin? "In an ideal world we would all be eating porridge for breakfast," says nutritionist Juliette Kellow.
'However, while it's not ideal to eat sugary stuff, eating anything is better than starving yourself until midday and then snacking on chocolate and crisps to keep you going until lunch. The first food you put in your body kick starts your metabolism. If you skip breakfast your metabolism works at a slower rate and you're more likely to binge when you do eat."
So whether it's a saintly bowl of porridge or sinful pecan pie, always make sure you eat something within an hour of waking up to keep your metabolism ticking over nicely.
Skipping a starter?
IF you opt for soup for a starter, you'll eat 56 per cent fewer calories during the rest of your meal, according to a study from Penn State University. "The liquid fills you up, so you eat less," says Juliette. "However, don't opt for anything described as 'cream of' and avoid the bread rolls and butter."
A buttered roll contains around 180 calories (more if you're generous with the butter). So ditch the butter (you won't taste it once it's dunked in soup anyway) and limit yourself to one roll.
"Always be the first to order," says Juliette. "People who do go for healthier options."
After all, if the person before you orders steak and chips, it's harder to stick to the healthy tuna salad you were planning to have.
 Tea or coffee?
"Tea contains bioactive compounds which can lower your risk of cancer," says Joanna Lunn, from the British Nutrition Foundation.
"In fact, one study found that two cups of tea had the equivalent antioxidant power to 400mg of vitamin C, or five portions of fruit and veg. That's not to say you should give up fruit and veg - but drink tea to boost your antioxidant intake further."
A study by the Karolinska Institute in Sweden found a woman's risk of ovarian cancer can be cut by up to 50 per cent by drinking two cups of tea a day. "However, it still contains caffeine so don't drink more than four or five cups a day," advises Joanna.
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QUICK DECISIONS
 SALT OR PEPPER?
TOO much salt is bad but did you know how good pepper is? Crushed black peppercorns liven up a sluggish metabolism and ward off colds and flu.
 BUTTER OR OLIVE OIL?
"OLIVE oil," says Joanna Lunn, of the British Nutrition Foundation. "It contains slightly fewer calories and is heart-healthy. Just limit yourself to a tablespoon, which contains around 30 calories."
 STILL OR SPARKLING?
"SPARKLING water is full of carbonated gas which can bloat you, so go for room-temperature, still water - it's better for your digestion," says Joanna.
 CHOCOLATE OR SWEETS?
CHOCOLATE - most sweets are nearly fat-free, but the sugar raises blood sugar levels and leads to craving and bingeing. A small piece of dark chocolate is more satisfying than a large pick 'n' mix.
 KETCHUP OR VINEGAR?
BOTH. Putting vinegar on chips slows sugar release, meaning you feel fuller and eat less. Tomatoes are full of cancer-busting lycopene and we absorb more from cooked or processed tomatoes, like ketchup.
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