Produce and whole grains are some of the most nutritious foods you can eat, since they offer vitamins, minerals, fiber, protein, and carbs. So when planning out meals, dietitian Julie Upton, MS, RD, of Appetite For Health says to think of these plant-based foods first — from the ground up. That means your meals should always have a vegetable or a fruit plus a whole grain such as quinoa, barley, whole wheat pasta, or oats. Then you can add in lean proteins and extras. When you build meals this way, it ensures the right balance and variety in your daily diet.