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These nutritious nuggets are packed with phytochemicals; fat-free, high-quality protein; folic acid; fiber; iron; magnesium; and small amounts of calcium. Beans are an excellent and inexpensive protein source and a great alternative for low-calorie vegetarian meals.
Eating beans and legumes regularly as part of a healthy eating plan can help reduce the risk of certain cancers; lower blood cholesterol and triglyceride levels; and stabilize blood sugar. Beans also play an important role in weight management by filling you up with lots of bulk and few calories.
Think beans when making salads, soups, stews, or dips.

Nuts are full of fats. But they're the healthy, mono and polyunsaturated kind, which can help lower cholesterol levels and help prevent heart disease. In addition, nuts are a good source of protein, fiber, selenium, vitamin E, and vitamin A.
Small portions of nuts can boost energy and beat hunger, helping dieters stay on track. Still, nuts pack plenty of calories -- and it's easy to overeat these tasty treats.

Red and yellow fruits like apples, carrots, pumpkins, capsicums are loaded with beta carotene which are excellent antioxidants.


Tomatoes
These red-hot fruits of summer are bursting with flavour and pack a nutritional wallop with ingredients such as lycopene, an antioxidant that may help may protect against certain cancers. They also deliver an abundance of vitamins A and C, potassium, and phytochemicals.
Enjoy tomatoes raw, cooked, sliced, chopped, or diced as part of any meal or snack.

Eggs are packed with economical, high-quality protein, and are an excellent source of the carotenoids lutein, choline, and xeanthin. In fact, eggs are one of the best sources of dietary choline, an essential nutrient - especially for pregnant women. Eggs have been shown to supply nutrients that promote eye health and help prevent age-related macular degeneration, the leading cause of blindness in older people.