A half cup of cooked quinoa has 5 grams of protein, more than any other grain, plus iron, riboflavin, and magnesium. A half-cup has 318 calories, 5 grams of fat and 5 grams of fiber. You can add quinoa to soup for a protein boost.
A tablespoon of wheat germ gives you about 7% of your daily magnesium, which helps prevent muscle cramps. Wheat germ is also a good source of vitamin E. One tablespoon has 27 calories, 1 gram of fat and 1 gram of fiber. You can add a pinch to your yogurt, fruit or cereal.
Studies show that peanuts or other nuts (which contain mostly unsaturated fat) can lower your heart-disease risk by over 20%. One ounce has 166 calories, 14 grams of fat and 2 grams of fiber.
A half cup of pinto beans has more than 25% of your daily requirement of folate. Folate helps protect against heart disease and reduces the risk of birth defects. A half-cup of canned pinto beans has 103 calories, 1 gram of fat and 6 grams of fiber.
Bacteria in active-culture yogurt helps prevent yeast infections. Yogart also contains calcium which helps to strengthen bones. A cup has 155 calories, 4 grams of fat, 0 grams of fiber. If you get plain yogart and mix in your own fruit, it keeps calories and sugar down.
Riboflavin (vitamin B2) is important for good vision and with vitamin A it might help improve eczema and allergies. Also, skim milk contains calcium and vitamin D. One cup has 86 calories, 0 fat and 0 fiber.