AVOCADOS

Can creamy, rich avocados help shrink your waistline? Research says yes. Data published in the January 2013 issue of "Nutrition Journal" found that individuals who consume heart-healthy avocados have significantly lower BMIs and smaller waistlines, compared to non-avocado eaters. As an added bonus, avocado consumption has been associated with improved overall diet quality as the fruit provides more than 20 different vitamin, minerals and antioxidants. And one fifth of an avocado (2-3 slices) contains just 50 calories.

How to enjoy avocados? Dip veggies in delicious guacamole, use sliced avocados as a scrumptious salad topper, mash with tuna or hard-boiled eggs for a non-traditional tuna or egg salad.

VEGETARIAN

Whether you are a vegetarian, a vegan or someone who is simply trying to cut down on your animal-based protein consumption, the task of finding plant-based protein alternatives might seem daunting. Here are our top 5 picks:

1. Guava. In just one cup, you get 4 grams of protein, 9 grams of fiber, and more than 3 times the vitamin C of a large orange.

2. Asparagus. Asparagus has nearly 3 grams of protein per cup (raw). This tasty veggie also provides folic acid, an important B vitamin, as well as vitamin C, iron, and more than 2 grams of fiber per cup.

3. Regular Quick Oats. As a whole grain, they are an excellent source of complex carbohydrates, making them a perfect “energy” food. But they also contain a surprising amount of protein. In fact, a cup of cooked oatmeal has more than 5 grams of protein.

4. Cooked chickpeas. This Middle Eastern legume provides 6 grams of protein in every 1/2 cup. Not only are they affordable, but they are loaded with fiber, and adding them to your diet can help lower cholesterol levels and decrease your risk of coronary heart disease.

5. Baked Potato. They are not just carbs – a large potato has about 6 grams of protein. One medium potato contains more vitamin C than a tomato and more potassium than a large banana! Be sure to eat the skins for extra fiber and B vitamins.

CUCUMBERS

Because cucumbers are mostly water (they are made up of 96% water), they are low in calories -- even a large cucumber contains less than 100 calories. However, they still come loaded with nutritional value, such as vitamin C and vitamin K. Add them to salads or slice them in spears to eat alone or with a low-fat dip.

When used topically, cucumber has a cooling effect that decreases swelling, irritation and inflammation. Cucumber slices can be placed on the eyes to decrease morning puffiness or placed on the skin to alleviate and treat sunburn.

EGGPLANTS

Eggplant is low in calories (just 35 calories per cup), and it contains no fat! The iron, calcium and other minerals in eggplant supply the essential nutrients required by the body. Also, its high fiber content can help you feel full which will prevent you from grabbing for extra calorie dense foods. All this, while relishing a highly flavourful veggie, is a good deal, indeed! Stuff, grill, bake, roast, stew your eggplants— they’re delicious in all forms 😊

Some ideas: Throw some on the grill and add it to your sandwich. You can also chop up some baked eggplant and toss it into your soup or salad.