Popcorn is a whole grain that packs a nutritious punch. It’s also high in dietary fiber, which many people don’t get enough of in their diet. Make some popcorn using a hot air popper. Spray with a little heart-healthy olive oil and top with fresh-cracked pepper. Go easy on the salt or use a little garlic powder instead.

Just remember that not all popcorn is healthy. Popcorn covered in butter, powdered cheese, or caramel is not much better for you than a candy bar.