Almonds: High in fiber, protein, vitamin E, magnesium, potassium, and healthy monounsaturated fat.

Blueberries: Bursting with antioxidants (vitamins C and E), fiber, and lower-glycemic carbohydrates.

Cottage cheese (natural): A complete protein source filled with calcium and probiotics; very low in saturated fat.

Dates: Rich in potassium and fiber.

Edamame (fresh soybeans): A complete protein source; high in fiber, potassium, folate, iron, magnesium, thiamin, and calcium.

Flaxseed: A great source of fiber and essential fatty acids (alpha-linoleic acid); serves as an anti-inflammatory agent.

Low-fat natural (plain) yogurt: Rich in protein, calcium, vitamin B12, zinc, selenium, magnesium, riboflavin, and probiotics.

Mangoes: A great source of fiber, vitamins C and B6, carotenoids, and vitamin E, plus thiamin.

Oatmeal: Rich in fiber, selenium, zinc, thiamin, and phytochemicals (antioxidants and saponins).

Salmon: A complete protein source packed with essential omega-3 fats, vitamins B12 and B6, niacin, and thiamin.