Dietitian’s tip: French toast is typically made by dipping bread in an egg-milk mixture and then frying it until golden brown. This low-fat version uses cinnamon bread, but any type of bread would work.

Dietitian’s tip: Cod is naturally very low in fat. Wrapping it in foil keeps the fish moist without adding large amounts of fat.

Dietitian’s tip: Masa harina (Spanish for “dough flour”) is the key ingredient in tamales. It’s made from dried corn that has been soaked in limewater, cooked then ground. Lime (calcium oxide) adds calcium. The lime soak also frees up niacin, making it available to the body.

Dietitian’s tip: Steel-cut oats make a creamy, delicious oatmeal. If you have time, toast the walnuts to bring out their flavor. Try substituting other dried fruits — raisins, apricots or apples — for the cranberries.

Dietitian’s tip: Most dried peas and beans, including black-eyed peas, are an excellent source of folate. One serving of this dish provides 70 percent of the daily recommended amounts.

Dietitian’s tip: Apple cider is unfiltered juice from apples. In the United States, cider is referred to as “sweet” (unfermented and alcohol-free) or “hard” (fermented and contains alcohol). In this recipe, the sweet flavor of the apple cider and chopped apples nicely complement the pork tenderloin.

Dietitian’s tip: Clams are an excellent source of vitamin B-12 and iron and a good source of selenium. To preserve their texture, don’t overcook clams. Add them to the sauce just before serving.

Dietitian’s tip: Swiss chard is a leafy, cruciferous vegetable that is a good source of vitamins A and C and iron. Prepare the leaves like you’d prepare spinach leaves and the stems like asparagus.

Dietitian’s tip: These boneless, skinless chicken breasts are sauteed and topped with a creamy mushroom sauce. Serve over whole-wheat spaghetti or fettuccini with a steamed broccoli-carrot blend on the side.

Dietitian’s tip: The garlic-rubbed grilled chicken is a perfect complement to the tangy dressing on this salad. If you prefer, grill the chicken in advance, cut into strips and refrigerate up to several days.