Dietitian’s tip: Beans are a good way to add fiber to your diet, especially soluble fiber. Generally, 1 cup of cooked beans provides 9 to 13 grams of fiber. The soluble fiber can help lower blood cholesterol. Beans are also high in protein, complex carbohydrates and iron.

Dietitian’s tip: This light and tangy salad is a great option for a quick lunch or for a dinner side salad. For variety, serve on top of grilled tuna steaks or with baked tortilla chips.

Dietitian’s tip: The butternut squash in this recipe is a unique nutrient-packed substitute for common high-fat salad dressing.

Dietitian’s tip: Wrap this traditional Middle Eastern salad in lettuce, tuck it in a pita pocket, or serve it as a side dish. This version has more vegetables than grain.

Dietitian’s tip: Wrap this Middle Eastern salad in lettuce, tuck it in a pita pocket or serve it as a side dish. This salad also goes well with lavosh — a round, thin crispbread.

Dietitian’s tip: The red color of tomatoes is due to lycopene, an antioxidant that may help prevent cancer and cardiovascular disease. Lycopene is found in deep yellow, dark green and red fruits and vegetables.

Dietitian’s tip: Acorn squash is a good source of vitamins A and C, potassium, and fiber. Here it’s paired with apples and brown sugar to make a hearty main dish. Serve along with whole-grain crackers and a small wedge of your favorite cheese to round out all food groups.

Dietitian’s tip: To make this spicy pork tenderloin a meal, serve it with a side of steamed pea pods tossed with sliced water chestnuts, brown rice mixed with dried apricots, and fresh mango and papaya slices.

Dietitian’s tip: This chicken dish is moist and flavorful thanks to slow cooking in a covered container. The delicate sage and licorice flavor of the tarragon complements the chicken perfectly.

Dietitian’s tip: The type of fiber in whole-wheat pasta is insoluble — meaning it doesn’t dissolve during digestion. Instead, it maintains its bulk, holds on to water and, as a result, helps prevent constipation.