1. Whole grains: whole-wheat pasta, barley, oatmeal, popcorn, brown rice, whole-grain cereal or whole-wheat bread.
2. Fruit: apples, pears, berries, citrus fruits, prunes and raisins.
3. Legumes: lentils, black beans, baked beans, chick peas, navy beans and chili beans.
4. Vegetables: broccoli, spinach, dark green leafy vegetables, peas, artichokes, tomatoes, Brussels sprouts.