Best: Walnuts

Walnuts contain omega-3 fatty acids, which protect your heart and boost your brainpower

Best: Almonds

The monounsaturated fats and vitamin E in almonds work together to cut cholesterol.

Best: Macadamia Nuts

In addition to containing healthy fats like other nuts, macadamias also pack in an extra dose of filling fiber

Best: Yogurt

Yogurt is a good source of calcium, plus probiotics for gut health. Go for the Greek variety: It boasts all of the benefits of regular yogurt plus double the protein

Best: Blueberries

All fruits are great for diets thanks to their water content and key antioxidants and vitamins. Blueberries, however, are a true standout—studies show they may help rev metabolism and lower blood pressure

Best: Whole Grains

Whole grains are packed with fiber, iron, and vitamin B.

Best: Leafy Greens

All vegetables are low in calories, chockfull of vitamins and nutrients, and high in fiber. Leafy greens like spinach, kale, and collards are nutritional powerhouses. They have close to zero calories per serving and give you a dose of bone-building calcium

几样糟糕的食品，尽量少吃