1. Sweet potato  

Sweet potato is a nutritious superstar. They are full of good sources of carotenoids,  potassium and fiber. Put the sweet potato wedge in a small amount of olive oil and roast it until it is soft and lightly browned. Sprinkle with one or two spices like cinnamon or chili.  

2nd Mango  

Approximately one cup of mango provides 100% daily vitamin C, one-third daily vitamin A, an appropriate dose of hypotensive potassium, and 3 grams of fiber. Bonus: They are attractive. And don't miss  the small, sweet honey mango (also known as champagne, Manila, or Ataulfo) during the March-June season.  

3. Plain  Greek Yogurt (0%)  

Fat-free (0%) Sugar-free Greek yogurt has a pleasant acidity that perfectly complements the natural sweetness of berries, bananas, or your favorite whole grains. I'm nervous, so even the 0't version is rich and creamy. And the lost liquid means that the remaining yogurt  has twice as much protein  (but less calcium) than normal yogurt — about 15 grams in 5 ounces of pure 0% Greek yogurt.  

4. Broccoli  

It is rich in Vitamin C, Carotenoids, Vitamin K and Folic Acid. Steam until light green and  tender. Sprinkle with parmesan cheese and squeeze fresh lemon juice. Or try one of the ideas of healthy chef Kate Sherwood.  

5. Wild Salmon  

Oily fish like salmon that are high in omega 3 fatty acids can help reduce the risk of heart attack and stroke. And many sources of wild salmon are more sustainable than farmed salmon. Tip: Keep a few bags of salmon in your pantry. The bag is plain (no drainage!) And is usually a wild salmon.  

6. Oatmeal  

Oatmeal is a hearty whole grain breakfast, whether quick, old-fashioned, or hard. Each ½ cup (dried) oatmeal contains 4 grams of fiber, about half of which are soluble varieties and help lower cholesterol. Instead of sugar or salt, decorate cooked oats with toasted slivers of almonds and bananas. Or try diced apples with cinnamon and raisins, or diced pears with walnuts and nutmeg. 44474. Chickpeas  

All beans are healthy beans. They are rich in protein, fiber, copper, folic acid, iron, magnesium, potassium and zinc. However, chickpeas stand out because they are so versatile. Look for unsalted flavors in the box, like Whole Foods 365. Add a handful to the tossed salad or stir in a vegetable stew, curry or soup.  

9. Butternut squash  

Steam  sliced ​​squash or buy peeled, diced butternut squash  ready for oven, stir fry, or  soup. Getting plenty of vitamins A, C and fiber is an easy and satisfying way.  

10. Leafy vegetables  

Don't miss the powerhouses such as kale, collard green, spinach and  mustard green