You probably know that you should aim to make at least half of your grains whole grains. This is with great reason as whole grains are considered to be nutritional powerhouses. They provide healthy doses of fiber, protein and healthy fats which may help reduce your risk for heart disease, stroke, type 2 diabetes, inflammation and certain cancers.

There are many reasons to love lentils. Unlike dried beans, lentils require no overnight soaking and cook in 15 to 20 minutes. Lentils not only make great pantry staples but also a great plant-based protein or meat substitute. Try blending lentils into chilis, tacos or meatloaf. This will replace some of the saturated fat with fiber and protein. Just one cup of lentils provides 18 grams of protein and 16 grams of fiber. Lentils are an excellent source of folate, iron, potassium, phosphorus and magnesium.

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