1. Sweet Potatoes
A nutritional All-Star — one of the best vegetables you can eat. They're loaded with carotenoids, vitamin C, potassium, and fiber. Bake and then mix in some unsweetened applesauce or crushed pineapple for extra moisture and sweetness.
2. Grape Tomatoes
They're sweeter and firmer than other tomatoes, and their bite-size shape makes them perfect for snacking, dipping, or salads. They're packed with vitamin C and vitamin A, and you also get some fiber, some phytochemicals, and (finally) some flavor.
3. Fat-Free (Skim) (but not 2%)
Excellent source of calcium, vitamins, and protein with little or no arteryclogging fat and cholesterol. Likewise for low-fat yogurt. Soy milk can have just as many nutrients — if the company adds them.
4. Broccoli
Lots of vitamin C, carotenoids, and folic acid. Steam it briefly and add a sprinkle of red pepper flakes and a spritz of lemon juice.
5. Wild Salmon
The omega-3 fats in fatty fish like salmon can help reduce the risk of sudden-death heart attacks. And salmon that is caught wild has less PCB contaminants than farmed salmon.6. Crispbreads
Whole-grain rye crackers, like Wasa, Ry Krisp, and Ryvita — usually called crispbreads — are loaded with fiber and often fat-free.
7. Brown Rice
8. Citrus Fruit
Great-tasting and rich in vitamin C, folic acid, and fiber. Perfect for a snack or dessert. Try different varieties: juicy Minneola oranges, snacksize Clementines, or tart grapefruit.
9. Diced Butternut Squash
A growing number of grocery stores sell peeled, diced butternut squash that's ready to go into the oven, a stirfry, or a soup. Every half-cup has 5 grams of fiber and payloads of vitamins A and C.
10. Spinach or Kale
These standout vegetables are jampacked with vitamins A, C, and K, folate, potassium, magnesium, iron, lutein, and phytochemicals...
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