Dietitian’s tip: This twice-baked cookie is a classic with coffee or tea. The whole-wheat and nuts are good sources of manganese (a mineral that helps bone formation) and selenium (an antioxidant important for thyroid hormone function).

Dietitian’s tip: Avocado, also known as the alligator pear, is high in monounsaturated fat and a good source of lutein, an antioxidant that may protect vision. This mixture is a great dressing for mixed green salads and is a good topping for fish or chicken.

Dietitian’s tip: Though shrimp is higher in cholesterol than most meat and poultry, it’s lower in fat and saturated fat. And fat, not cholesterol, has the greatest effect on blood cholesterol. Shrimp also has omega-3 fatty acids, a type of fat that’s good for your heart.

Dietitian’s tip: Cranberry juice may help fight urinary tract infections because it contains compounds that help stop certain bacteria from attaching to the walls of the bladder and urinary tract.

Dietitian’s tip: You can use any number of herbs or spices to season the potato skins. Try fresh basil, chives, dill, garlic, cayenne pepper, caraway seed, tarragon or thyme.

Dietitian’s tip: Here, toasted mustard seed and other spices often used in India infuse olive oil with pungent flavor. The oil is then used to make a fresh cherry tomato sauce for smoky slices of grilled eggplant.

Dietitian’s tip: These kebabs work well with any type of fruit, including more exotic types such as star fruit, kumquats or prickly pears. To prevent fruit from browning, dip in pineapple or orange juice.

Dietitian’s tip: Because of their larger size and firmer texture, portobello mushrooms are good candidates for stuffing or grilling. They have a satisfying taste and texture with virtually no fat or sodium.

Dietitian’s tip: Pineapple is a good source of vitamin C. One-half cup pineapple provides 12 milligrams of vitamin C %26#8212; about 20 percent of your daily need for vitamin C.

Dietitian’s tip: Serve this easy Mediterranean spread with warmed whole-wheat pita bread. For a different taste you can substitute white, butter or lima beans for garbanzos and 1 teaspoon toasted ground cumin seeds for the paprika.