Add these nutrient-rich foods to your diet to help keep New Year's resolutions

Oftentimes New Year's resolutions focus on being more active, but the calories you put in your body can be as important as the ones you burn. To get more bang for your nutritional buck, resolve to add these items -- recommended by HealthPoint Fitness dietitian Raina Childers and Fitness Plus dietitian Janet Anders -- to your diet.

Almond butter

The calories are similar to that of peanut butter, but there are a few differences. Almond butter is a great way to mix up your standard snack options. It provides about 40 percent of your daily vitamin E needs in a serving, contains high concentrations of healthy monounsaturated fats and is rich in the minerals potassium, magnesium and zinc.

Blueberries

These little guys have been on the "power food" lists for a few years now. Each year that passes, new research shows more health benefits of this berry. It continues to be touted as a booster for brain functions that weaken as we age and is great source of disease-fighting phytochemicals, vitamin C and vitamin K. They provide fiber and are good for you in a fresh, frozen or dried form.

Greek yogurt

This thicker, creamier version of yogurt is growing in popularity. It contains less sugar and more protein than most other yogurts. It is still a great source of calcium and live, active bacteria that help maintain digestive health. Anywhere you would use plain yogurt, Greek yogurt can be substituted. There are now flavored versions available, too.

Kale

Dark, leafy greens are known to be nutrition powerhouses. Kale can be used in soups, salads or steamed as a solo treat. This leafy beauty packs a ton of the antioxidants beta carotene and vitamin C in a mere 1/2 to 1 cup serving.

Quinoa

This other whole-grain option is catching on as an alternative to refined grains and other mealtime "starch" choices. It has been a staple crop in South America for 6,000 years. It has a higher protein content than wheat, rice or corn. It is a great source of fiber, iron and magnesium. Its mild flavor makes it a great in side dishes of all kinds, as well as soups and salads.

Avocados

These underappreciated fruits are a good source of folate, vitamins C and E, and soluble fiber. This fruit also contains healthy monounsaturated fats. Half of a medium avocado at least once a week provides you with nutrient-packed benefits like cancer protection and heart health. Try them as a spread or layered on a sandwich for an alternative to the guacamole favorite.

Beans

A great substitute for animal proteins, beans also supply us with fiber and folate, which means they're good for the heart while benefiting our waist line. Try to consume 2 to 3 cups of these powerhouses weekly as a side dish, in chili or soup, or as your main protein dish.

Fish

Eat two, 3-ounce servings of fish a week, but not fried. For added benefits, go for fishes high in omega-3s, including salmon, herring, lake trout and, to a lesser extent, tuna. Fish is an excellent source of protein but low in saturated fats and a healthy source of monounsaturated fats and essential polyunsaturated fats (omega-3s). The fish will be easy on the waistline, reduce inflammation in the body and may reduce cholesterol and triglycerides when replacing healthy baked or broiled fish for other higher saturated fat meats.

Popcorn

This whole grain can go either way. It can be made into a high-calorie, high-fat, high-sodium snack or -- and this is how you should enjoy it -- it can be kept more heart healthy with a few tasty alternatives. Pop your own corn in canola oil and add a few squirts of margarine before eating. Want to spice things up? Try a Mrs. Dash or other nonsodium seasoning to add flavor. Anders' favorite is Mrs. Dash chipotle or extra spicy. In the mood for a sweeter treat? Try spray margarine with Splenda and cinnamon to hit your sweet spot. Whatever the alternative, this whole-grain treat is a good snack at least once a week.