Beans

As both a vegetable and a source of protein, beans are a good addition to every meal. Each type of bean has its own profile of nutrients, but all beans are low-fat sources of protein and fiber. Beans also bring thiamin, magnesium, iron, zinc, folate, phosphorus and potassium to the diet.

With so many options, it's hard to find a meal where beans can't play a starring role.

But American diets are often low in average intake of beans, peas and lentils. To boost your intake, consider replacing higher fat proteins with beans. And if you're looking at canned beans, go for low sodium.