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.

Dietitian’s tip: Salmon works well on the grill. After you’ve wrapped the fish in aluminum foil, grill until firm and opaque throughout, about 10 minutes on each side. Serve on couscous with steamed green beans on the side.

Dietitian’s tip: Balsamic vinegar has a dark color and rich flavor. Combined with a hint of brown sugar, this vinegar makes a sauce that’s much healthier than traditional high-fat gravy.

Dietitian’s tip: Mashed bananas and cooked oats help keep these pancakes moist and flavorful. If you don’t like syrup, warm some sliced bananas in a frying pan with a small amount of butter or oil and spoon them on top.

Dietitian’s tip: Marinating meat before grilling not only adds flavor but also reduces the chance that cancer-causing substances will form on the meat during grilling. Marinating also helps keep meat from burning and charring.

Dietitian’s tip: Instead of egg noodles, serve this beef stroganoff over rice pilaf — a Middle Eastern dish with sauteed rice or other grains, seasonings and various vegetables.

Dietitian’s tip: Well-cooked broccoli should look bright green and crisp but be tender when pierced with a fork. Because the florets cook faster than the stalks, cut the stalks in half lengthwise to increase their surface area. This ensures more even cooking.