What it is:Although it cooks like a grain, quinoa (pronounced keen-wah) is really a plant. When cooked, it resembles small beads and has a fairly mild taste. Why it's good foryou: Quinoa is a complete protein, containing all nine essential amino acids. It's also a good source of magnesium, which protects against osteoporosis.Best uses: It pairs well with vegetables such as kale, spinach, and red peppers. Quinoa is delicious served warm or at room temperature.Recipe:Parchment-Salmon-Quinoa
| Credit: Petrina Tinslay

It may cook like a grain, but quinoa is actually an herbaceous plant. It’s a complete protein, meaning it contains all nine essential amino acids, and offers the same energy and satiety you would get from meat, sans the fat or cholesterol.

Try this: Stir fresh lemon juice and chopped fresh dill into cooked quinoa. Or try Spiced Cod With Broccoli-Quinoa Pilaf.

Skim Milk

It offers nine essential nutrients: calcium, of course, but also B vitamins, which help neurological function, and vitamin D, a potential cancer fighter.

Try this: If you want a break from your regular morning coffee, warm a cup of skim milk with a dash of vanilla and ground cinnamon. Or try Low-Fat Fettuccine Alfredo.