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beans
Why they’re great: A cup a day gives you about one-third of your iron and protein and roughly half your fiber. Even better, most of that is soluble fiber, which helps lower cholesterol. One cup also provides a good amount of potassium, zinc and many B vitamins, and some calcium too. Just one alert: Rinse canned beans well-they can be soaked in salt.
Tip: It was once thought that to get a complete protein, you needed to combine beans with grains (rice, pasta, bread) at the same meal. “Now we know you just have to eat them during the same day,” Sass says. Toss beans and vegetables with whole wheat pasta; make soups and chilis with several varieties; add a sprinkling to grain salads. And for a different taste treat, look for canned heirloom varieties.