By Leslie Smith Jr., USA TODAY

Blueberries are a sweet source of antioxidants, vitamins and fiber.

Beans, such as navy, black, kidney or pinto, are very high in fiber, with about a third of the daily requirement in a half-cup. They’re starchy vegetables, but a half-cup provides as much protein as an ounce of meat.

Dark green leafy vegetables such as spinach and kale are powerhouse foods so low in calories and carbohydrates you can’t eat too much.

Citrus fruit (oranges, grapefruit) delivers part of the daily dose of fiber and vitamin C.

Sweet potatoes are a starchy vegetable packed full of vitamin A and fiber.

Blueberries, as well as strawberries and other berries, are loaded with antioxidants, vitamins and fiber. Some people with diabetes find berries do not raise blood glucose levels as much as other fruits, diabetes experts say.

Tomatoes, whether pureed, raw or in a sauce, provide vital nutrients such as vitamin C, iron, vitamin E.

Fish high in omega-3 fatty acids, such as salmon, is a good choice. Stay away from the breaded and deep-fat-fried varieties.

Whole grains. It’s the germ and bran of the whole grain you’re after. It contains all the nutrients a grain product has to offer. When you purchase processed grains such as bread made from enriched wheat flour, you don’t get these. Pearled barley and oatmeal are a source of fiber and potassium.

Nuts. An ounce of nuts can go a long way in providing key healthy fats along with hunger management. Some nuts and seeds, such as walnuts and flax seeds, also contain omega-3 fatty acids.

Fat-free milk and yogurt. In addition to calcium, many fortified dairy products are a good source of vitamin D. More research is emerging on the connection between vitamin D and good health.

From US today Monday

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