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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 level. You can also add them to your salads, soups, stews, or dips.

They're full of fats. But, they're the healthy, mono and polyunsaturated kind, which can help lower cholesterol levels and help prevent heart diseases. In addition, nuts are a good source of protein, fiber, selenium, vitamin E, and vitamin A. Small portions of nuts can boost energy levels and beat hunger.

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


Tomatoes
Tomatoes pack a nutritional wallop with ingredients such as lycopene, an antioxidant that protects you against certain cancers. They also deliver an abundance of vitamin A and C, potassium, and phytochemicals. You can have tomatoes in any form, be it 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.