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Beans

Calypso, scarlet, black turtle, cranberry -- even the variety names of this delicious food are pretty cool.

They’re such a nutrient dynamo that beans are the only food recognized in two food groups, vegetables and proteins, says Connie Evers, RD, author of How to Teach Nutrition to Kids.

Beans are high in low-fat protein, packed with fiber, and contain a host of nutrients and phytonutrients, the combination of which may help guard against diabetes, cardiovascular disease, and some cancers while also building and repairing muscle.

Add beans to soups, stews, and chili. Sprinkle them in salads, and add them to burritos or scrambled eggs. Or try blending beans with spices for great spreads or dips.

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