1) Fish - The old saying should say, "A fish a day takes the doctor away." Fish is not only a great source of protein, but contains heart-healthy Omega-3 fatty acids. Try to include a variety of fish in your diet. Even shellfish, such as shrimp, scallop, crab, and lobster can be include.

2) Beans/Legumes - "The power of the bean." Beans pack a punch with fiber, protein, folate, and iron. One-half cup of beans carries 6-8 grams of fiber and 5-7 grams of protein for only 100 calories and 1 gram of fat. Due to the high fiber and protein content, bean are also very filling. They can satisfy and sustain any appetite. Plus, they will get you much closer to the recommended 25-30 grams of fiber per day. Try pinto beans, black beans, kidney beans, navy beans, soybeans, lentils, etc…

3) Egg white - Egg whites offer a great source of protein with only 15 calories and 0 grams of fat. Try an egg white omelette with fresh chopped vegetables and low-fat or fat-free shredded cheese. Or make breakfast burritos using egg whites, chopped onion, and lean, ground turkey breast. Top with salsa or pico de gallo for a spicy treat.

4) Tomatoes - Whole fresh tomatoes are loaded with the antioxidant vitamin C, while cooked and processed tomato products are rich in important carotenoids, especially Lycopene. All tomato products offer power-packed nutrition with minimal calorie content. Try fresh chopped tomatoes, canned tomatoes, spaghetti sauce, tomato juice, and salsa. Tomatoes can be added to a wide variety of dishes.

5) Citrus Fruits - Oranges, Grapfruits, Kiwi, and other citrus fruits offer large amounts of Vitamin C and phytochemicals. For less calories and more fiber, opt for fresh fruit instead of juices.

6) Spinach - Spinach and other green leafy vegetables contain important nutrients, such as folate, vitamin C, and iron. For only 25 calories per 1/2 cup, you can't beat this deal.

Try a fresh spinach salad or steamed spinach flavored with chopped garlic and onions. You can also use a variety of greens, such as kale, turnip greens, and collard greens.

7) Yogurt - Lowfat and fat free yogurts offer a wonderful source of protein and calcium. Yogurt also contains live cultures of L.acidiophilis, which is thought to promote colon health and help prevent yeast infections. Try light versions for an easy 100-calorie snack or mix with fresh chopped fruit for a tasty dessert.

8) Soybeans - Edamame or Soybeans serve as an excellent, nutritious side dish or appetizer. Soy products offer complete protein and are the basis of a wide range of research. Soy protein may help lower cholesterol, reduce the risk of heart disease, and provide anti-cancer effects.

Try edamame as an appetizer or mix shelled soybeans into your vegetable stir-fry dishes. Other excellent soy products include soynuts, tofu, and soy milk.

Author: Kelli Hairston, RD, LD

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