Spinnach is a great source of iron- good for red blood cells.
Whole grains good for fibre- digestive and bowel health.
Youghurt has cultures that keep the bacteria balance in the gut healthy- digestion.
Apples, cant remember the name of the chemical but it helps stabilise insulin.
Fish has omega that helps with joint functioning and brain connections.
Carrots have carrotene that is supposed to support vision.
They tested it a couple of times and found that chicken soup seems to support immune function.
Dairy foods are good for calcium- bones and have a stabilising effect on insulin.
Protiens ie. meat, tofu, lentils etc have amino chain sequences that asist with muscle growth.
Green tea has heaps of anti-oxidants- combats free radicals that cause degeneration of cells.
Avacados have heaps of healthy fats that support skin hair and nail growth.
Olive oil same as avacados.
Oranges have heaps of vitamin C which supports imune function.
I assume you are asking about foods that support fat loss while supporting muscle and general health.
I would suggest eating lean protien (fish, chicken, red meat, tofu or lentils)
Trying to get most of your food from vegies of all colours (colour is one indicator of the nutrients it provides) Not too many potatos they can play around with insulin levels even in healthy individuals and dont provide many nutrients.
And fresh fruit not juices- juice has all the calories without the fibre.
And if you like them grains but whole grain bread is better for you than white bread. Basmati or wild rice is the best option if you like rice.
And dont cut out the fats too much, natural fats such as fish, avacado and olive oil etc are better options than trans fats or fat from red or white meat.