It has become in vogue for health-conscious consumers to have a "must have" food that they choose to include in their daily diet mainly because of its nutritional benefits. In order to pinpoint the popular ones, I took a consensus and asked a group of top registered dietitian-nutritionists which "must have" food or beverage is number one on their daily menu and why. Here are the results in a nutshell (in no particular order):

1. Walnuts in hot cereals and on top of salads for a boost of omega-3s, especially popular with plant-based dietitians.
2. Plain low-fat Greek-style yogurt, either as a stand-alone snack or part of breakfast mixed with a variety of fruit, nuts, seeds and/or grains averages 17 grams of protein per 6-ounce serving. It's also a low-fat substitute for mayo and is used to replace fats in baking.
3. Quinoa, a crop native to the Andes Mountains in South America, replaces hot cereal for a hearty, protein-packed breakfast. Quinoa can be prepared like oatmeal and topped with fresh fruit and nuts or seeds. The seed (yes, it's technically a seed—not a gain) contains eight grams of protein per cup. It is a compl ...
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