There are skinless and boneless varieties that basically look like rose-colored tuna, but you'll miss out on getting the small, calcium-rich bones. Like all kinds of salmon, the fish is a rich source of omega-3 fats, the "good" fats thought to have heart-protective and disease-fighting benefits, as well as a lean source of protein.
How to eat it: Canned salmon is often served cold as a replacement for tuna. It can be mixed with a little mayonnaise and placed in a sandwich or on a salad. It can also be used hot. Bailey-Davis makes salmon burgers for her family by combining the fish with an egg and some herbs like dill, and then pan-frying the patty.
Many people are familiar with shrimp, but fewer know about prawns, Bailey-Davis said, which is why she wanted to put them on this list. Some use the term prawn to loosely describe any extra-large or jumbo-size shrimp, but seafood experts say there are subtle, visible differences between the two species of shellfish. They say the body of some species of prawn is narrower and resembles a tiny Maine lobster complete with miniature claws.
Depending upon your taste buds, some folks prefer a prawn's sweet, delicate meat to shrimp or lobster.
Health benefits: According to Bailey-Davis, shrimp actually have a slightly better nutrient quality than prawns; however, both are a good source of protein and omega-3 fats. Their cholesterol content is on the high side compared to other kinds of fish and seafood, yet their saturated fat is low.
How to eat it: Prawns generally have a whiter meat than shrimp and a chewy texture. Sold fresh or frozen, prawns can be used much like shrimp. Bailey-Davis felt they needed a sauce, and she typically prepares them with a tomato-based recipe.
Many of your favorite pasta shapes -- including spaghetti, penne and rotini -- are now available in whole grain or multigrain varieties. These versions are darker brown in color compared to their enriched flour (semolina) counterparts.
Health benefits: The biggest benefit of using these pastas is the fiber boost. The pasta itself will be chewier and denser as a result, and this may make you feel full sooner after eating a smaller portion of it. Some manufacturers have made enriched pastas by adding things like flax to up the omega-3 content or bolstering the protein value.
How to eat it: Whole grain and multigrain pastas are boiled in much the same way as their golden-colored varieties, but cook for a slightly longer time. Bailey-Davis has found that these pastas hold flavor from the sauce better than the regular kind, and she also said this is an easy change to make to improve nutrition. She has served the pasta with olive oil, seasonings, steamed veggies and Parmesan cheese, and her kids' favorite is topped with baked cheese and Italian sausage.
Roughly the size of a large orange and with a reddish-pink leathery rind, the pomegranate was the original apple in the Garden of Eden, said Dr. David Heber, director of the Center for Human Nutrition and a professor of medicine at the David Geffen School of Medicine at UCLA. Often described as a superfruit, the pomegranate, according to Heber, has also been called the "king of fruits" because it has what looks like a crown sitting on top of it.