Not only is broccoli high in fiber and vitamin C, it provides folic acid, calcium, magnesium and iron. A good source of complex carbohydrates that provides twice as much fiber as white rice. Moreover, it beats white rice for almost every nutrient, including zinc, magnesium, protein, vitamin B6 and selenium. Beta-carotene, a source of Vitamin A, also may boost your immune system's ability to fight bacterial and viral infections. Choose one that contains 5 grams or less fat per ounce.
Dark meat has more fat than white, but also more B vitamins, iron, zinc, and other nutrients.
This keeps the chicken moist. An often-overlooked source of fiber and carbohydrate. Sure, fresh corn tastes best, but frozen or canned alternatives are convenient ways to get additional fiber in your diet. Corn also has almost no fat. Because most of the water has been removed, dried fruits are terrific concentrated sources of energy and good sources of iron - a mineral that helps prevent anemia.