Dried fruits are full of antioxidants. And nuts offer vitamin E, protein, and healthy fats. Both are high in calories, so a small handful will do.
Yogurt has 100 more milligrams of calcium per serving than milk. Go for those with no added sugar.
High in fiber and iron, this whole grain beats back heart disease. Skip the flavored, sugary packs.
Whole-grain cereals and frozen waffles
Fiber-rich whole grains offer lots of nutrients like cancer-fighting selenium and heart-healthy potassium and magnesium.
Try vegetable, bean, or chicken noodle for about 90 to 170 calories per cup, 2 grams of fat, and 90 to 470 milligrams of sodium (your daily limit should hover at 2,300 milligrams of sodium).
Add cashew or almond butter to your peanut-butter routine. Theyre full of healthy unsaturated oils and proteinbut watch the calories.
Those made with whole fruits and yogurt are full of antioxidants, fiber, and calcium. Check for added sugar.
Frozen fruits and vegetables
Theyre processed at the peak of freshness.