“They’re full of satisfying, healthy fat,” Keri Glassman, registered dietitian and founder and president of Nutritious Life, a New York City nutrition consulting practice, tells Yahoo Health. Avocados also contain fiber and other good-for-you compounds such as the antioxidant glutathione, which helps block the absorption of some bad fats, notes Glassman.

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“Coconut oil is not only anti-inflammatory but also boosts metabolism and tastes delicious,” Frank Lipman, MD, integrative and functional medicine physician and founder of Eleven Eleven Wellness Center. Lipman recommends adding coconut oil to breakfast shakes, sautéing kale in it, and using it to roast root vegetables for a nutty, sweet flavor.

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No other berry can boast the fiber, vitamin, and mineral content of raspberries, according to Tanya Zuckerbrot, registered dietitian and founder and CEO of F-Factor Nutrition, a private nutrition counseling practice in New York City. “Raspberries are chock-full of vitamin C and fiber, help fill you up for only a few calories, and they taste delicious!” she tells Yahoo Health.

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“It’s a true superfood that can help elevate mood, improve blood flow, and even lower blood pressure,” says Lipman. “It helps reduce inflammation and LDL, the ‘bad cholesterol,’ and it’s loaded with antioxidants, which can help prevent cell damage, degenerative diseases, and even cancer.” Since raw cacao powder is bitter, Lipman recommends adding it to smoothies or using it to make a healthy hot chocolate.

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A small handful of walnuts every day delivers a healthy dose of omega-3 fatty acids, alpha-linolenic acid, melatonin, copper, manganese, and the hard-to-find gamma-tocopherol form of vitamin E, which helps protect your heart, according to Lipman. “Walnuts on your plate may also protect your brain and help slow the onset of Alzheimer’s and Parkinson’s disease,” he says.

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Lentils are highly nutritious and a great source of protein and fiber. “Dried lentils are extremely satiating and a good alternative to meat,” David L. Katz, MD, director of the Yale University Prevention Research Center and director and founder of the Integrative Medicine Center at Griffin Hospital, tells Yahoo Health.

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One cup of cooked Brussels sprouts is an excellent source of vitamins A, C, and K and folate, as well as a good source of fiber, thiamine, vitamin B6, potassium, and iron. “Brussels sprouts are also cruciferous veggies that have antioxidant and anti-inflammatory benefits,” Elisa Zied, registered dietitian and author of Younger Next Week, tells Yahoo Health.

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These tiny seeds are packed with anti-inflammatory omega-3 fatty acids, notes Lipman. Chia seeds are also rich in cancer-fighting antioxidants and fiber.

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The seed is loaded with filling protein; 1 cup of cooked quinoa contains 8 grams of the stuff. “It’s also yummy as a hot cereal, especially when combined with fresh or dried fruit, nuts, a drizzle of honey, and sometimes a little yogurt or milk,” Marci Clow, registered dietitian and senior director of product research for Rainbow Light nutritional supplements, tells Yahoo Health.

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“It’s no surprise that RDs everywhere encourage eggs,” says Zuckerbrot. Eggs are a complete protein source with 13 vitamins and minerals for only 70 calories per egg. “Choline, which is abundant in the egg yolk, is an essential compound linked with improved brain function,” she points out.

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Several health experts, from Lipman to Katz, stock up on almonds, which are high in protein, fiber, calcium, vitamin E, magnesium, and folic acid. They’re nutrient-dense and can even help lower cholesterol.

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One cup of matcha has the antioxidant equivalent of 10 cups of regular green tea, notes Lipman, helping to prevent cell degeneration and premature aging.

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Keri Gans, registered dietitian and author of The Small Change Diet, starts nearly every morning with a hot bowl of oatmeal, microwaved for two to three minutes. It’s an excellent source of soluble fiber, points out Katz. Plus, oatmeal contains several other nutrients, including phosphorus, copper, biotin, magnesium, chromium, and zinc.

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The leafy green is an excellent source of vitamins A, C, K, and B6, as well as calcium, potassium, copper, and manganese. It also has fiber and protein. “There is nothing like a great massaged kale salad,” Mark Hyman, MD, director of the Cleveland Clinic Center for Functional Medicine and founder and medical director of the UltraWellness Center in Lenox, Mass., tells Yahoo Health. “When your body is craving greens, this is one of the best kinds of salads to make.”

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These little fish are high in omega-3 fatty acids, protein, and hard-to-get vitamin D. And if you eat the bones, points out Lipman, you get the added benefit of calcium too.

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One cup of cooked carrots delivers vitamin A, which supports healthy skin, vision, teeth, and bones, as well as vitamin K. Carrots are also a good source of fiber, vitamin C, and potassium. “Carrots are nature’s candy,” says Zied.

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Rich in vitamin C, a powerful antioxidant that may help strengthen the immune system, tomatoes are a year-round staple in Gans’s home.

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The oil is high in healthy monounsaturated fat, which fights cancer, reduces inflammation, and may help regulate cholesterol, according to Joshua Rosenthal, the found and director of the Institute for Integrative Nutrition.

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The fish, a favorite of Hyman’s, is chock-full of vitamins B12 and D, selenium, omega-3 fatty acids, and protein.

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The colorful vegetables are packed with vitamins C and A. Plus, 1 cup of chopped red bell peppers has 3 grams of fiber. Glassman adds the versatile peppers to everything from eggs to hummus to guacamole.

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It’s a popular breakfast item for good reason: It’s not only convenient, but Greek yogurt is loaded with protein, calcium, and probiotics (good bacteria). “Plain yogurt is also a great low-fat, low-calorie substitute in any recipe that calls for sour cream or mayo,” says Clow.

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Hyman is a fan of these sweet berries, which are bursting with antioxidants (wild blueberries have double the amount of regular blueberries), as well as fiber and manganese.

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A cup of joe does much more than help you kick-start your day: The antioxidant-rich superfood helps protect against cancer and neurodegenerative disorders such as Alzheimer’s and Parkinson’s disease and helps the body burn fat stores for energy, according to Zuckerbrot.

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Zuckerbrot replaces bread with these fiber-rich, nutrient-dense crackers to give her sustained energy to power her through her day. “They’re the perfect vehicle for anything from cream cheese and lox to a dipper for hummus,” she says.

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Although they’re best known for providing potassium, one medium banana is also a solid source of vitamins B6 and C, fiber, and manganese, notes Zied.

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An 8-ounce glass provides protein, calcium, and vitamins D and A. “It’s a great postworkout recovery beverage that’s sweet and refreshing,” says Zied.

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As with almonds, almond butter is rich in protein, fiber, vitamin E, and magnesium. “I love adding it to smoothies, using it for sauces, and having it by the spoonful as an energizing snack,” says Lipman.

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This great vegan protein source includes all the essential amino acids, along with protein and antioxidants. Rosenthal sprinkles hemp seeds into salads and eats them as a snack when he’s traveling.

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They’re full of beta carotene, vitamin C, and manganese, as well as fiber and protein, which is why you’ll find them in Hyman’s kitchen.

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Gans always keeps at least one can of low-sodium beans such as cannellini, black beans, chickpeas, or kidney beans in her pantry. “They are the perfect addition to a pasta dish, pasta sauce, or salad by providing extra protein, fiber, and iron, especially when making a plant-based meal,” she tells Yahoo Health.

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This versatile cheese packs in 10 grams of protein and 20 percent of your daily calcium needs per half-cup serving, notes Zuckerbrot.

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Coconut milk is a good dairy substitute and full of healthy fats, notes Lipman, who uses it in his smoothies.

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The spice is a powerful anti-inflammatory that has a home in Rosenthal’s pantry. “Inflammation plays a role in almost every chronic disease, including heart disease, cancer, and Alzheimer’s,” he says, “so it’s important to eat an abundance of anti-inflammatory foods.”

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Cereal is a super-convenient breakfast staple or snack — but it’s only healthy if you choose wisely. “High-fiber cereals such as Nature’s Path Organic SmartBran and Kellogg’s All-Bran Buds deliver whole grains and abundant fiber to keep your digestive tract healthy and hunger at bay,” says Zuckerbrot.

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Red wine is packed with the antioxidant resveratrol, a natural antiaging compound that may also be beneficial to your heart. Zuckerbrot unwinds with a glass of red wine instead of dessert after dinner.

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The popular dip contains healthy monounsaturated fats, fiber, and folate. “I spread it on toast and pair it with eggs, put hummus on top of a baked potato instead of butter, and use it in pasta sauce to thicken it instead of cream,” says Gans.

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You’ll always find a loaf of 100 percent whole-wheat bread in Gans’s freezer. “It’s a good source of heart-healthy whole grains, fiber, and B vitamins,” she says.

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The dark greens are full of vitamins C, A, and B6 as well as potassium and serve up some fiber and protein. “Greens are so important for energy, health, and fighting chronic disease,” says Rosenthal. “They’re one of the most nutrient-dense foods you can eat, and learning to enjoy them daily is essential to health and longevity.”

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“It’s loaded with healthy fat and protein, so it is super satisfying,” says Glassman. “But I also love it because it is crazy convenient. When I have no time, it’s so easy to throw it on a cracker or in a smoothie, or have it straight out of the jar, for a little nutrition boost.”

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Rosenthal fends off dehydration by guzzling filtered water daily. “Over 60 percent of our bodies are made up of water, so it makes sense that we need a lot of it to feel our best,” he says.

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Katz keeps dried figs on hand as a healthy way to satisfy a sweet craving. Plus, they contain filling fiber.

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A staple in Glassman’s kitchen, apples are full of vitamin C and fiber. “They don’t go bad too quickly, and they make a fast snack with peanut butter or on their own,” she says.

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A little Parmesan goes a long way in terms of adding flavor to dishes, while delivering calcium and protein. Two tablespoons is only 45 calories, according to Zuckerbrot.

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The lean source of protein is Glassman’s go-to because it’s easy to grill and is versatile; she tosses it in sandwiches and salads and dips sliced grilled chicken into hummus or guacamole instead of chips.

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Hyman stocks canned artichokes in his pantry since they’re a good source of fiber, antioxidants, and protein, and they have a long shelf life. Look for low-sodium versions, and be sure to rinse and drain the artichokes to reduce the sodium content even more.

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It not only satisfies your carb cravings, but the whole-grain variety also comes with fiber, protein, B vitamins, and vitamin E. “It can be combined with any protein or chopped veggies for a quick lunch or dinner,” says Clow.

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Spinach keeps well in the fridge and is loaded with minerals such as iron, potassium, and magnesium, along with phytonutrients, B vitamins, and fiber. Clow loves spinach’s versatility and tosses it into pasta dishes, smoothies, sandwiches, and omelets; uses it as an instant side salad; or simply sautés the greens.

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With nine essential nutrients, milk has earned a place in Gans’s refrigerator at all times. “Adding it daily to my morning oats provides me with extra protein to help fill me up, as well as calcium and vitamin D, which are needed for my bone health,” she says.

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Canned fish such as tuna is a quick and easy way to add protein and heart-healthy omega-3s to your diet, according to Clow. She adds tuna to salads and pasta dishes or simply mixes it with plain yogurt and eats it with whole-grain crackers.

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“They’re a sweet and satisfying as a dessert — and so much more nutritious than most other options,” says Katz about the fiber-rich fruit. “Dried dates are also a convenient on-the-go snack.”

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