Plain Yogurt (1 cup)
120 calories
0 g fat
9 g sugars
The watery whey is removed from this Greek-style yogurt, giving it a creamy texture and a huge dose of protein.
Power Play: Mix a cup of yogurt with minced garlic, fresh parsley, and a glug of olive oil for a healthy sauce for grilled protein.
2 The Perfect Eggs
Eggland's Best Eggs (1 egg)
70 calories
4 g fat (1 g saturated)
6 g protein
0 g carbs
No longer food taboo, protein-dense eggs should be a staple in every fridge. A recent study from Thailand found that eggs actually help raise good HDL cholesterol.
Power Play: Hard-boil half a dozen eggs at a time so they're on hand for snacks or to give salads a protein lift. They'll keep in the fridge for a week.
3 The Perfect Salsa
Desert Pepper Trading Company Roasted Tomato Chipotle Corn Salsa (2 Tbsp)
10 calories
0 g fat
The best-tasting 10 calories in the market.
Power Play: Try three salsa swaps at the table: on baked potatoes (instead of sour cream), on eggs (instead of ketchup), and on salad (instead of ranch).
4 The Perfect Milk
Organic Valley Chocolate Lowfat Milk (1 cup)
160 calories
2.5 g fat (1.5 g sat)
9 g protein
27 g carbs
Meet your new postworkout beverage. Researchers found that not only does milk do a better job rehydrating the body than water or sports drinks but that chocolate milk repairs muscles 40 percent faster than plain milk.
5 The Perfect Fruit
Red Delicious Apples (1 medium apple)
95 calories
4 g fiber
USDA researchers found that Red Delicious apples have a higher antioxidant capacity than other apples.
Power Play: Leave the peeler in the drawer. The skin contains a good chunk of apple's antioxidants and fiber.
6 The Perfect Veggie
Broccoli Sprouts (1/2 cup)
16 calories
0 g fat
These diminutive broccoli sprouts have 20 times more cancer-fighting sulforaphane than their grown-up counterparts.
Power Play: Add to sandwiches, scrambled eggs, salads, and soups.
7 The Perfect Bread
Food for Life 100% Whole Grain Ezekiel 4:9 Bread (1 slice)
80 calories
0.5 g fat (0 g saturated)
4 g protein
3 g fiber
Sprouted grains and lentils produce a bread with a lower impact on blood sugar as well as more protein and vitamins than its whole-grain counterparts.
Power Play: Toast slices and top with peanut butter and sliced banana for a solid start to your day.
8 The Perfect Fruit Spread
Organic Apple Butter (1 tablespoon)
20 calories
0 g fat
4 g sugars
A 100 percent apple spread that gives your toast a fruity bite without the sugar found in most jams.
Power Play: Swirl into cottage cheese with a sprinkle of cinnamon.
9 The Perfect Juice
Ruby Red Grapefruit Juice (1 cup)
90 calories
22 g sugars
University of Florida researchers determined that red grapefruit juice contains more nutrients per calorie than grape and apple juices. It also contains less sugar than OJ.
Power Play: For a light vinaigrette, mix 2 tablespoons grapefruit juice with 1 tablespoon balsamic vinegar, and 1/4 cup avocado oil.
10 The Perfect Fish
Wild Salmon (4-ounce fillet)
200 calories
8 g fat (1 g saturated)
31 g protein
One of the world's healthiest foods, with lots of lean protein and sky-high concentrations of omega-3s.
Power Play: Place a 4-ounce fillet, some cherry tomatoes, and sliced fennel in the center of a foil sheet. Top with olive oil, salt, and pepper and seal. Bake at 400°F for 12 minutes.
11 The Perfect Pepper
Red Bell Peppers (1 cup)
46 calories
0 g fat
1 g protein
9 g carbs (3 g fiber)
Red peppers supply more cancer-fighting lycopene and 60 percent extra immunity-boosting vitamin C than their green kin.
Power Play: Roasting concentrates the pepper's flavor. After charring on the grill or under the broiler, put them in a sealed paper bag to sweat. When they cool, the skin will come off easily.
12 The Perfect Green
Kale (1 cup)
34 calories
0 g fat
2 g protein
1 g fiber
For 18 calories a serving you get monster doses of vitamins like A, C, and K and a rush of phytonutrients.
Power Play: Sauté kale over medium heat with olive oil, sliced garlic, and a pinch of red chile flakes. Finish with a splash of balsamic vinegar before serving.
