Beans are one of the best sources of soluble fiber (which keeps you feeling full and helps lower cholesterol), plus they’re a great way to get protein and iron. Use them to fill up tacos and burritos, or try them in this easy layered bean casserole.

By Kerri-Ann Jennings, M.S., R.D.

This aromatic seed contains cuminaldehyde, a phytochemical with antibacterial properties and a lot of iron — just 1 tablespoon of cumin seeds delivers 22 percent of the daily value.

Tarter and firmer than tomatoes, these green orbs deliver vitamins C and K and are super-low in calories (1/2 cup of them delivers just 20 calories). Try them grilled, piled on top of hearty chicken tostadas.

Corn is a whole grain and, as such, delivers a bunch of fiber — just 1 ear of corn delivers 4 grams of fiber. Even corn tortillas (which are basically cornmeal and water) deliver way more fiber than flour tortillas. Ellie Krieger uses them for added texture in her fish tacos.