[mjp]

In a nutshell:
“The results of this study help explain why it is best to stay away from foods such as cakes, pizzas and confectionary and supports filling your plate with wholegrains such as brown rice, oats and quinoa, legumes such as lentils, beans and chickpeas, and opt for plenty of vegetables including sweet potato, pumpkin, and beets,” said Dr. Rosilene Ribeiro, a dietitian and a researcher in the School of Life and Environmental Sciences and a co-author on this study.

[Stentor]

...brown rice, oats and quinoa, legumes such as lentils, beans and chickpeas, and opt for plenty of vegetables including sweet potato, pumpkin, and beets,”...

That's how I would train to become a Macy's Thanksgiving parade balloon.