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    6. Plain, Nonfat Greek Yogurt

    There are many yogurts on the market, and plain, nonfat Greek yogurt is a standout.

    All yogurts are excellent sources of calcium, potassium, protein, zinc, and vitamins B6 and B12. What distinguishes Greek yogurt is its thicker, creamier texture because the liquid whey is strained out. Also, it contains probiotic cultures and is lower in lactose and has twice the protein content of regular yogurts.

    Judith Rodriguez, PhD, RD, says, "Skip the extra sugar calories found in most yogurts and pump up the protein by choosing Greek yogurt." She adds that it contains twice as much protein, "which is great for weight control because it keeps you feeling full longer."

    Rodriguez suggests pairing the tart yogurt with the natural sweetness of fresh fruit or your favorite whole grain cereal.

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