Georgia Downard

You say potato; we say, Ahhh. The tubers help restock your magnesium stores; low levels can up mental stress.

Protein and B vitamins in chicken promote healthy hair. Stay gorgeous, girl.

Omega-3 fatty acids in salmon may alter certain gene expressions in your body to tell it to melt fat, not store it. Eat up and burn, baby, burn!

Chickpeas make this hearty dish even more gratifying. A half cup of the high-fiber legumes daily can cut your consumption of fatty foods.

The bell peppers in this dish work to keep your skin looking great. Their vitamin C helps build firming collagen and fends off damaging free radicals.

Scallops only taste rich: A 4-ounce serving has just 78 calories, and the shellfish can cost less than a good cut of beef. Plus, they’re super easy to cook. See&151;and enjoy&151;for yourself!

Be a bean counter! The new USDA guidelines recommend having 1 1/2 cups of legumes weekly for their protein, fiber, iron and more. This hearty, lightly tangy dish gets you a third of the way to your goal.

Soybeans are the only complete vegetable protein, delivering all nine of the amino acids that help build fat-burning muscle.

Are you flush with folate? Too-low levels are linked with osteoporosis, depression and more. Black-eyed peas are a top source of the vitamin.

Black beans are a tasty nonmeat source of iron, which is key to high energy and strong immunity.

Yes, avocado is high in fat, but it's the good, monounsaturated kind that helps increase satiety so you feel full with fewer calories.

Beets and apples add filling fiber to each bowl; plus, apples' antioxidants may help prevent metabolic syndrome, a condition characterized by excess belly fat.

Tofu is a surprisingly rich source of calcium, which may discourage your body from storing fat, especially in the tummy region. Break out the bikini!

A bowl of this succulent soup can help you burn up to 30 percent more fat during a later workout, courtesy of the vitamin C in subtly sweet mangoes.

Bright vegetables (like bell peppers and tomatoes, which are filled with vitamins A and C) take center stage in this dish.

Enhance eggs with spinach, which has mounds of magnesium, a mineral that helps keep blood pressure steady.

This surprising spin on salad features lentils; their fiber can help lower your blood cholesterol and risk for diabetes.

All hail kale: Research shows it turns on your body's natural detoxifying enzymes to help ward off lung and stomach cancers.

Replacing full-fat coconut milk with a light version reduces fat, not flavor.