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Skim or low-fat milk: Here's protein and calcium with little or no fat and a great balance of carbs to protein. It's the perfect after-workout refueler. Also pour it over a late-night snack of high-fiber cereal with fruit (instead of the chips and beer). You could also substitute low-fat soy milk for cow's milk.
Nonfat or low-fat plain yogurt: It's a most versatile food, indispensable for making fruit smoothies, putting on top of fresh fruit and granola, or as a substitute for higher-fat sour cream on your baked potato or taco. You can use it instead of salad dressing or sour cream to make dips. Strain it through cheesecloth to make a yummy low-fat substitute for cream cheese.
Plain yogurt is also a proven immune system booster. Eating 6 ounces every day may lessen your chance of colds and flu. Not only that, yogurt is a good source of more than 10 nutrients including calcium, phosphorus, riboflavin, iodine, pantothenic acid, zinc, potassium, protein, molybdenum and vitamin B12. Buying it plain allows you to sweeten to your own desires, if you simply can't take it straight. Look for labels touting live and active cultures, which have beneficial bacteria that aid the digestive system.
Fresh greens: One of the quickest, easiest dinner meals is a salad. It all starts with a bed of healthy, dark green leafy goods, such as spinach or mescaline. Top with some chickpeas or tuna (keep cans in the cupboard), a small sprinkling of parmesan cheese and salad dressing, and whatever other fresh veggies, fruits, leftover meats or cheeses you can harvest from the fridge.