Georgia Downard

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.

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!

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.

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

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

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.

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.

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

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

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.

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

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!

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

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.

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

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

This no-cook quickie dinner is less than 18 percent fat. Dig in!