-- Sardines: They provide protein, calcium, vitamin D and omega-3 fatty acids, and they can be used in the same ways as canned tuna. And like tuna, opt for sardines canned in water rather than oil.
-- Quinoa: When cooked, quinoa resembles a grain or cereal, but it's actually more closely related to beets than true grains. It has a light texture and nutty flavor, and it can be used in the same way as rice. It offers 9 grams of protein and 4 grams of fiber per cooked cup.
-- Greek yogurt: This extra creamy version of yogurt is strained to remove excess whey. It packs a nutritional punch of more protein -- 18 grams of protein per 6 ounces compared to 8 grams with regular yogurt.
-- Avocados: These are a heart healthy choice. Half a large avocado contains 7 grams of fiber and 15 grams of fat, of which only 2 grams are saturated.
-- Chiles: Besides heat, chiles contribute a broad range of flavors that can help you cut down on salt. While adding few calories, they also contain vitamins A and C and potassium.
-- Mangoes: They can be eaten plain as a snack or dessert, frozen and blended into a smoothie or added to a salsa or salad. They are high in beta-carotene, a precursor of vitamin A.
-- Pumpkin seeds: They contain significant amounts of protein, fiber and unsaturated fats. And they are available pre-shelled to add to granola or oatmeal or a trail mix.
-- Chinese broccoli: This leafy green is also known as Chinese kale and has a mild taste and tender stalks. It can be steamed or sauteed on its own or used in place of other greens. It is low in calories and rich in vitamin C, folate, vitamin K and beta-carotene. -- Tufts University Health & Nutrition Letter
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