10 High Protein Snacks We Should Eat More Often

Here are 10 high protein snacks that we should substitute in place for chips, cookies, and other unhealthy snacks.

Jerky

1 ounce = 9.4 grams protein

Try beef or turkey—both make a flavorful snack. For an added effect, pair it with a handful of grapes or other fruit, as carbohydrates can help prevent muscle breakdown.

Roasted Soy Nuts

¼ cup = 17 grams protein

Made from whole soy beans, these are a nice break from the usual peanuts and cashews. If you’re craving something with a bit more of a crunch, try noshing on roasted soy’s close relative, roasted edamame (¼ cup = 14 grams).

Protein Powder

4 ½-tablespoon scoop = 16 grams protein

Keep a canister of Whey to Go protein powder at your desk for a quick protein fix. It comes in four flavors (vanilla, chocolate, honey nut, and mixed berry), mixes well with water, and has only 100 calories per serving.

Energy Bars

1 bar = 10 to 12 grams protein

Pack a few Luna protein bars (190 calories, 12 grams protein) or Honey Stinger protein bars (190 calories, 10 grams protein) in your bag. Look for energy bars that have fewer than 200 calories, but watch out that you don’t eat too many of them, since they can be loaded with added sugars.

Hard-Boiled Eggs

1 egg = 6 grams protein

Cook a dozen, store them in the fridge, and grab one when you need a snack or want to add protein to a meal. Another option: Buy Eggland’s Best hard-cooked peeled eggs. Because Eggland’s hens are fed organic grain, their eggs have 10 times more vitamin E and three times more omega-3 fatty acids than other brands.

String Cheese

1 stick = 8 grams protein

Pair some low-fat string cheese (80 calories each) with an apple and a few crackers for a filling snack that will easily hold you over until your next meal.

Peanut or Almond Butter

2 Tbsp. = 6 to 7 grams protein

Nab a couple of single-serving packets and squeeze over half an English muffin. Try Justin’s individual organic peanut butter packs (190 calories, 7 grams) or Barney Butter’s portable almond spread (180 calories, 6 grams).

Greek Yogurt

6 oz. = 15 grams protein

Dig into a container of Greek yogurt for an indulgent, yet healthy alternative to cottage cheese. “Greek yogurt has practically the same amount of protein as cottage cheese, but has fewer calories and lower sodium levels,” says Jim White, RD, spokesperson for the American Dietetic Association and owner of Jim White Fitness and Nutrition Studios in Virginia Beach, VA.

Tuna Fish

2 oz. = 11 to 14 grams protein

Starkist Creation Packets store tuna in a pouch, not a can, so you can just rip one open and eat on the go. Top it on a couple of crackers for an afternoon snack—or eat straight from the bag. Choose from five different flavors, including Zesty Lemon Pepper and Hickory Smoked.

Almonds

1 oz (a cupped handful) = 6 grams protein

These little pellets of protein and healthy fats make a filling, slimming snack. For built-in portion control, grab one of Blue Diamond’s 100-calorie almond packets (3 to 4 grams per bag).

12 Foods That Fight Belly Fat (Abs Diet Power)

A - Almonds and other nuts (with skins intact)
Superpowers: Builds muscle, reduces cravings
Fights: Obesity, heart disease, muscle loss, wrinkles, cancer, high blood pressure

B - Beans and legumes
Superpowers: Builds muscle, helps burn fat, regulates digestion
Fights: Obesity, colon cancer, heart disease, high blood pressure

S - Spinach and other green vegetables
Superpowers: Neutralizes free radicals, molecules that accelerate the aging process
Fights Cancer, heart disease, stroke, obesity, osteoporosis

D - Dairy products (fat-free or low-fat milk, yogurt, cheese)
Superpowers: Builds strong bones, fires up weight loss
Fights: Osteoporosis, obesity, high blood pressure, cancer

I - Instant oatmeal (unsweetened, unflavored)
Superpowers: Boosts energy, reduces cholesterol, maintains blood sugar levels
Fights: Heart disease, diabetes, colon cancer, obesity

E - Eggs
Superpowers: Builds muscle, burns fat
Fights: Obesity

T - Turkey and other lean meats
Superpowers: Builds muscle, strengthens immune system
Fights: Obesity, various diseases

P - Peanut butter
Superpowers: Boosts testosterone, builds muscle, burns fat
Fights Obesity, muscle loss, wrinkles, cardiovascular disease

O - Olive oil
Superpowers: Lowers cholesterol, boosts immune system
Fights: Obesity, cancer, heart disease, high blood pressure

W - Whole-grain breads and cereals
Superpowers: Prevents body from storing fat
Fights: Obesity, cancer, high blood pressure, heart disease

E - Extra-protein (whey) powder
Superpowers: Builds muscle, burns fat
Fights: Obesity

R - Raspberries and other berries
Superpowers: Protects heart; enhances eyesight; improves balance, coordination, and short-term memory; prevents cravings
Fights: Heart disease, cancer, obesity

15 Fruits You Shouldn't Miss Out On

Pear                                                                                                                                                     Pears aren't usually spoken about with the same nutritional "ooos" and "ahhhs" as apples, which are rightfully regarded as a superfood. Still, a single pear has more fiber than an apple, comparable vitamin C, and only a few more calories and carbs. When picking pears, you want a pleasant fragrance and some softness at the stem end. Some brown discoloration is fine. Ripen them at room temperature in a loosely closed paper bag.     Serving size: 1 medium (178 g), 103 calories, 6 g fiber, 1 g protein, 28 g carbs, 12% vitamin C, 10% vitamin K

Pineapple                                                                                                                                                        With its potent mix of vitamins, antioxidants, and enzymes (in particular, bromelain), pineapple is an all-body anti-inflammation cocktail. It also protects against colon cancer, arthritis, and macular degeneration. If only the "colada" part of the equation were as healthy.                                                                                              Serving size: 1 cup, chunks (165 g), 82 calories, 2 g fiber, 1 g protein, 22 g carbs, 131% vitamin C, 76% manganese

Mango                                                                                                                                                   Add some frozen mango to your next smoothie. Packed with vitamins A and C, mangoes add a healthy dose of beta-carotene, which may help prevent cancer and promotes healthy skin.                                                   Serving size: 1 cup, sliced (165 g), 107 calories, 3 g fiber, 1 g protein, 28 g carbs, 76% vitamin C, 25% vitamin A, 11% vitamin B6

Watermelon                                                                                                                                       Eating watermelon could help your heart. USDA scientists found that people who drank six 8-ounce cups of watermelon juice daily for 3 weeks experienced a 22 percent increase in their levels of arginine—an amino acid that boosts bloodflow to your ticker. Credit watermelon's high content of citrulline, a nutrient your body converts to arginine. Can't manage six cups? Smaller amounts help, too.                                                             Serving size: 1 cup, balled (154 g), 46 calories, 1 g fiber, 1 g protein, 12 g carbs, 21% vitamin C, 18% vitamin A

Coconut                                                                                                                                             Ounce for ounce, coconut contains even more saturated fat than butter—119 percent of your recommended daily intake, per cup. Still, it appears to have a beneficial effect on heart-disease risk factors. One reason: More than 50 percent of its saturated-fat content is lauric acid. A recent analysis of 60 studies published in the American Journal of Clinical Nutrition reports that even though lauric acid raises LDL (bad) cholesterol, it boosts HDL (good) cholesterol even more. Overall, this means it decreases your risk of cardiovascular disease.                Serving size: 1 cup, shredded (80 g), 283 calories, 7 g fiber, 3 g protein, 27 g fat, 12 g carbs, 60% manganese, 12% selenium

Kiwi                                                                                                                                                   Ounce for ounce, kiwis pack more vitamin C than oranges do, says David Grotto, RD, the author of 101 Optimal Life Foods. "Kiwis, which are actually giant berries, are also packed with fiber, potassium, and vitamin E," he says. "For maximum nutritional benefit, eat them like apples, skin and all."                                             Serving size: 1 medium fruit, 46 calories, 2 g fiber, 1 g protein, 11 g carbs, 117% vitamin C, 38% vitamin K, 7% potassium

Papaya                                                                                                                                                     With about a full day's worth of vitamin C, a medium-size papaya can help kick a cold right out of your system. The beta-carotene and vitamins C and E in papayas also reduce inflammation throughout the body, lessening the effects of asthma. Native to Central and South America, papaya is the best known source of papain—an enzyme so efficient at breaking down protein that it's used commercially to tenderize meat. Cut the fruit in half and scoop out the juicy flesh, or grind up the seeds and use them as a black-pepper substitute.                                  Serving size: 1 cup, cubed (140 g), 55 calories, 3 g fiber, 1 g protein, 14 g carbs, 144% vitamin C, 31% vitamin A, 13% folate

Guava                                                                                                                                                    Guava is an obscure tropical fruit that's subtly acidic, with sweetness that intensifies as you eat your way to the center. Guava has a higher concentration of lycopene—an antioxidant that fights prostate cancer—than any other fruit or vegetable, including tomatoes and watermelon. In addition, 1 cup of the stuff provides 688 milligrams of potassium, which is 63 percent more than you'll find in a medium banana. And guava may be the ultimate highfiber food: There's almost 9 grams of fiber in every cup. Down the entire fruit, from the rind to the seeds. It's all edible—and nutritious.                                                                                                                   Serving size: 1 cup (165 g), 112 calories, 9 g fiber, 4 g protein, 2 g fat, 24 g carbs, 628% vitamin C, 20% folate, 20% potassium

Star Fruit                                                                                                                                              Native to Asia, star fruit—also known as carambola—is low in calories and high in vitamin C. It's also a great source of polyphenols, antioxidants that fight cardiovascular inflammation. Plus, it's unusually delicious—the flavor is best described as that of an ultrasweet tropical plum. It's in season from July through September. You can eat star fruit whole—skin included—or slice it into little stars and feel like a kid again.                           Serving size: 1 medium fruit (3 5/8" long), 28 calories, 3 g fiber, 1 g protein, 6 g carbs, 52% vitamin C, 3% potassium, 1% vitamin A

Passion Fruit                                                                                                                                         This South American fruit is packed with vision-protecting vitamin A and more cholesterol-lowering fiber than your average textile mill—a single serving has 25 grams, a full day's worth, plus potassium twice that of a banana. Cut the fruit in half and eat the pulp with a spoon, or cut it into little pieces and toss on ice cream. Make sure you eat the seeds—that's where the fiber is stored.                                                                                                Serving size: 1 cup (236 g), 229 calories, 25 g fiber, 5 g protein, 2 g fat, 55 g carbs, 118% vitamin C, 60% vitamin A, 23% potassium

Strawberry                                                                                                                                            Seek out unblemished berries with a bright-red color extending to the stem, and a strong fruity smell. They're neither hard nor mushy. Ideal storage: Place unwashed berries in a single layer on a paper towel in a covered container in your refrigerator.                                                                                                                               Serving size: 1 cup, halves (152 g), 49 calories, 3 g fiber, 1 g protein, 12 g carbs, 149% vitamin C, 29% manganese

Black Raspberry (Blackberry)                                                                                                                      Shop around for black raspberries, which have 40 percent more antioxidants than the red kind, according to lab tests. They're so sweet and juicy you can substitute them for jelly in a PB&J.                                          Serving size: 1 cup (144 g), 62 calories, 8 g fiber, 2 g protein, 1 g fat, 15 g carbs, 50% vitamin C, 47% manganese, 36% vitamin K

Blueberry                                                                                                                                             "This potent little fruit can help prevent a range of diseases, from cancer to heart disease," says Ryan Andrews, the director of research at Precision Nutrition in Toronto, Canada. A mere 3.5 ounces contains more antioxidants than any other fruit. Drizzle with lemon juice and mix with strawberries for a disease-fighting supersnack.    Serving size: 1 cup (148 g), 84 calories, 4 g fiber, 1 g protein, 21 g carbs, 36% vitamin K, 24% vitamin C, 25% manganese

Peach                                                                                                                                                     Being pretty as a peach comes at a price. The fruit is often doused with pesticides in the weeks prior to harvest to ensure blemish-free skin. By the time it arrives in your supermarket's produce department, the typical peach can be coated with up to nine different pesticides, according to USDA sampling. At the supermarket: Fill your plastic produce bag with peaches that wear a "USDA Organic" sticker.                                                          Serving size: 1 medium fruit (2 2/3" diameter), 59 calories, 2 g fiber, 1 g protein, 15 g carbs, 17%vitamin C

Cantaloupe                                                                                                                                             When the FDA sampled domestically grown cantaloupe, it found that 3.5 percent of the melons carried salmonella and shigella, the latter being a bacteria normally passed person-to-person. When selecting melons, try to find perfect skin. Dents or bruising on the fruit can provide a path in for pathogens.                                  Serving size: 1 cup, balled (177 g), 60 calories, 2 g fiber, 1 g protein, 16 g carbs, 120% vitamin A, 108% vitamin C, 14% potassium

Save Money On Meals

Pack a lunch.

When you’re making dinner, think about what you’re going to eat for lunch tomorrow. If you’re making a salad for dinner, make a little extra and put it in a container, undressed, for lunch the next day. And what about your leftovers from dinner? Is there a little extra chicken or maybe part of a can of beans? Toss that in with your lunch salad. Packing lunch is a great way to make sure you’re not wasting any leftovers—and to help you eat healthy, save money and save time throughout the day.

 Hold onto brown bananas.

Freeze overripe bananas (peeled) if you don’t have time to use them immediately. Throw them into smoothies or defrost them when you want to make some banana bread or muffins.

Squeeze your lemons.

We like to keep citrus on hand because it’s a great way to perk up a sauce or a salad dressing. Keep lemons and limes in the refrigerator and if they start to get dried, shriveled or have brown spots on the skin, squeeze the juice and store it covered in the refrigerator or freezer.

Rosemary Conley's Gi Hip And Thigh Diet

We loved Rosemary Conley's Gi Hip & Thigh diet so much they decided to give an online diet plan exclusively to goodtoknow users! So read all about this world-famous diet, then follow our day-by-day food plan and exercise challenge and watch the pounds drop off!

What is Rosemary Conley's Gi Hip & Thigh diet? 
A low-fat and low GI diet and exercise plan from health and fitness expert Rosemary Conley designed to help you lose weight and inches. In the first two weeks you could lose up to 7lb in 14 days by following Phase 1, then you follow Phase 2 until you reach your ultimate goal. 

How does the Rosemary Conley Gi Hip & Thigh eating plan work? 
The Rosemary Conley eating plan is calorie-counted and includes foods with a low Gi (Glycaemic Index) rating. As these are slowly digested, they help stabilise blood sugar levels as well as making you feel fuller for longer and less likely to snack. All of the foods in this plan are also low in fat. Gram-for-gram, fat contains twice the number of calories as protein or carbohydrate, so cutting down on the fat you eat is an easy way to cut calories. 

Who is the Rosemary Conley Gi Hip & Thigh good for? 
The diet suits all ages, from 20s to 60-plus. The menus are flexible and the meals are interchangeable so they're good for solo slimmers, meat-eaters and vegetarians and there's a wide selection of recipes for the whole family. There's also an easy-to-follow exercise plan with a daily activity challenge to help you burn extra calories and reach your goals faster. 

What are the drawbacks of the Rosemary Conley Gi Hip & Thigh diet? 
No alcohol is allowed for the first two weeks, during phase 1.

The Rosemary Conley Gi Hip & Thigh diet is divided into two phases:

Phase 1 - Fat Attack Fortnight
For the first two weeks you follow the Fat Attack Fortnight, which includes a daily activity challenge to help you get moving and burn extra calories. You eat three main meals a day - breakfast, lunch and dinner plus two power snacks; one mid-morning and one mid-afternoon. You can switch the meals around to suit your daily routine. For these two weeks give alcohol a miss.

Phase 2
From Week 3 you are allowed an extra 300 calories a day. You can do this by adding: 

• One dessert worth 100 calories (max. 5% fat)
• One treat worth 100 calories - this can be high fat or low fat
• One alcoholic drink worth 100 calories: e.g. 125ml glass wine; large gin/vodka and slimline mixer; 300ml beer or lager.

Diet rules

• Each day you should consume 450ml / 3/4pint of skimmed or semi-skimmed milk, which you can have on breakfast cereals as well as in tea and coffee.
• Drink at least 2 litres of water per day. Low-calorie soft drinks are also unrestricted.
• Lunch usually includes a small salad, which can be saved and eaten as an extra snack or with your main meal in the evening.
• Use fat-free dressings on salads.
• 1 piece of fresh fruit means an orange, apple, pear, or a regular nectarine, peach or 115g fruit such as berries or grapes.
• You can order Rosemary Conley food products at www.rosemaryconley.com

Perfect portion control
Overestimating portion sizes is the biggest single reason why slimmers don't lose weight as fast as they think they deserve to.

Detox Diet

It's good to give your body a detox a few times a year to help flush out toxins. This two-week detox diet isn't just for summer and it will help you lose 7lb in two weeks by eating lots of fruit and veg. 

What is the detox diet?

The Detox Diet is a two-week, low-fat plan that could help you lose weight and make your skin appear healthier and firmer. It's packed with fresh foods including loads of fruit and veg that will detox your system as you go. 

If you follow the two-week plan, you can expect up to 7lb. If you repeat it straight afterwards, you could lose another 4-5lb. Each day comes with a motivating thought to spur you on!

How Does It Work?

The meal plans are low-fat and low-calorie while still being filling so you won't go hungry. This means you won't be tempted to snack and the low-calorie intake means you'll lose weight.

The Detox Diet is designed to release a steady stream of energy so you won't get slumps after meals. In fact, after a few days you should find you've stopped craving sugary and fatty foods. Foods like berries and oily fish will give your skin a boost leaving it looking firmer and possibly even more toned!

Who is the detox diet good for?

It's great if you have a holiday or special event coming up in a few weeks that you want to feel fab for! The Detox Diet is also really good for anyone who thinks their skin needs a boost. 

What are the drawbacks?

You've got to really enjoy fruit and veg to follow this plan. Some of the lunch options might leave you hungry.

Who is the South Beach Diet Good For?

People with big appetites. There are no limits on portion sizes and you're encouraged to eat three meals plus snacks every day.

What are the drawbacks?

The South Beach Diet can be expensive and time consuming. Critics claim you could miss out on vital vitamins and minerals, especially during the first phase. They also say losing 13 pounds in two weeks is unrealistic.

What do you do?

The South Beach Diet is divided into three phases. In phase one, which lasts for 14 days, you eat virtually no carbohydrates so rice, potatoes, pasta, cake, fruit and alcohol are all out. Instead you eat lots of lean meat, fish, eggs and low fat cheese.

In phase two, you reintroduce 'good' carbs like granary bread, wholegrain cereals and low-fat milk. You stay in this stage until you meet your target weight.

In the third phase, even more foods are reintroduced. Fans say this phase teaches you how to eat healthily as part of a long-term lifestyle instead of just a diet. Staying in this phase hopefully keeps your weight steady. According to Dr Agatston who created the diet, you can stay on this phase for the rest of your life! Anything full of white flour and white sugar such as pastry, white bread, cakes and sweets are banned. 

Alcohol's not allowed during the first phase but after that you can drink small amounts.

South Beach Diet

A three-phase diet that works on good carbs and good fats. Devised by heart specialist, Dr Arthur Agatston from Miami, Florida, it's a sensible, healthy eating approach that allows you to eat three meals a day plus snacks. 

What is the South Beach Diet?

The South Beach Diet was designed by heart specialist Dr Arthur Agatston from Miami, Florida. It claims you can lose up to 13 pounds in just two weeks!

It's not a low-carb diet as it encourages you to eat some of the healthier carbohydrates. And unlike the Atkins Diet, you're not allowed foods high in saturated fat such as cream and butter.

How does it work?

The diet is based on the idea there are 'good' carbs and 'bad' carbs, 'good' fats and 'bad' fats. 'Bad' carbs and fats produce a rush of blood sugar, which in turn crashes and leaves you feeling hungry and tired. Dieters are supposed to stick to the 'good' carbs and fats that break down slowly in the body, releasing energy steadily.

The Scarsdale Diet

The Scarsdale Diet is a low-carb, low-fat, high protein diet that was devised by an American doctor, Herman Tarnower, in the 1970s. You have to follow it exactly to lose a possible 20 pounds in two weeks.

What is the Scarsdale Diet?

The Scarsdale Diet, designed by American doctor Herman Tarnower, is made up of seven or 14-day menu plans. While you're on a plan, you follow a low-fat, low-carbohydrate, high-protein diet. Unlike the Atkins Diet, the Scarsdale Diet lets you eat bread and fruit. Dr Tanower claims you can lose up to 20 pounds in two weeks.

There are five 14-day menu plans to choose from. Each is designed to give you exactly the right amount of fat, protein and
carbohydrates.

You've got to follow the plans exactly but the way they're planned means you should definitely lose weight. You're supposed to wait a few weeks between following the meal plans to get the best results.

Who is the Scarsdale diet good for?

People who like being told what to do. You've got to follow the menu 
plans word for word. A two week plan can be good if you need to shape up 
in a hurry like before a holiday. 

What are the drawbacks?

Critics of the Scarsdale Diet claim the weight you lose is mostly
made up of water instead of fat. Because they're only short-term plans,
there's a high chance you'll put weight back on again once you've
finished one.

You must stick rigidly to the Scarsdale Diet plans if you want to
achieve the best possible results. Snacking is not allowed - unless
it's raw carrots or celery!

Breakfast always includes half a grapefruit which supposedly helps burn
calories. Lunch and dinner are mainly made up of fruit, salad,
vegetables and lean proteins such as white meat and fish.

Alcohol is strictly banned while you're on the 14 day menu plans. In
fact the only drinks you're allowed are decaffeinated coffee, black tea
and diet fizzy drinks.

What can you eat on the Scarsdale Diet?

Fish, lean meat, cottage cheese plus lots of fruit, salad and veg.

Typical day's diet

Breakfast: 1/2 grapefruit,1 slice of wholemeal toast (no spreads or butter) 
Lunch: A tin of tuna, salad with oil-free dressing 
Dinner: Roast lamb (with all visible fat removed), salad with lemon and vinegar dressing 
Drinks: Water, diet drinks, tea and coffee (no milk or sugar), soda water

Top tip

Use lemon, vinegar and herbs on salads instead of mayonnaise or salad dressing. 

8 Healthy Summer Foods

1. Corn

Nothing says summer like fresh sweet corn. And did you know that two antioxidants—lutein and zeaxanthin—in corn may act like natural sunglasses, helping to form macular pigment that filters out some of the sun’s damaging rays? It’s true. The same antioxidants may also help lower your risk of developing age-related macular degeneration—the leading cause of blindness in people over the age of 60 (though much of the damage occurs decades earlier).

2. Iced Coffee

An iced pick-me-up is a great way to start your summer mornings. Better yet: drinking a single cup ofcoffee daily may lower your risk of developing skin cancer. In one study of more than 93,000 women, published in the European Journal of Cancer Prevention, those who drank one cup of caffeinatedcoffee a day reduced their risk of developing nonmelanoma skin cancer by about 10 percent. And the more they drank—up to about 6 cups or so per day—the lower their risk. Decaf didn’t seem to offer the same protection.

3. Tart Cherries

They deliver a host of health benefits. You may have heard that drinking tart cherry juice can help you get a better night’s sleep and quell post-workout pain (read more about that here). But did you know that compounds in tart cherries may also help you slim down and get leaner? When scientists at the University of Michigan Health System put rats on a high-fat diet supplemented with either a tart-cherry powder (equal to 1% of the weight of their total diet) or the same number of calories from carbohydrate, those that got the cherry powder gained less weight and body fat. Why? The anthocyanins in tart cherries activate a molecule that helps rev up fat burning and decrease fat storage.

4. Tomatoes

There’s no question that sunscreen should be your first line of defense against the blazing summer sun. But eating tomatoes could give you a little extra protection: consuming more lycopene—the carotenoid that makes tomatoes red—may protect your skin from sunburn. In one study, participants who were exposed to UV light had almost 50 percent less skin reddening after they ate 2 1/2 tablespoons of tomato paste (or drank about 1 2/3 cups of carrot juice daily), in addition to their regular diet, for 10 to 12 weeks. Supplements, however, weren’t as effective: in the same study, those who received a lycopene supplement or synthetic lycopene weren’t significantly protected against sunburn.

5. Watermelon

Staying hydrated keeps your memory sharp and your mood stable. It also helps keep your body cool (by sweating) during hot summer months. The good news is that you don’t just have to drink water. You can eat it, too: in addition to delivering skin-protectinglycopene, watermelon is 92 percent water (hence the name). Another boon? Research shows that eating foods that are full of water helps keep you satisfied onfewer calories. (Interestingly enough, drinking water alongside foods doesn’t have the same effect.)

6. Raspberries

Raspberries are a great source of fiber—some of it soluble in the form of pectin, which helps lowercholesterol. One cup of raspberries has 8 grams of fiber—and a study in the Journal of Nutrition suggests that eating more fiber may help prevent weight gain or even promote weight loss. Over the course of a two-year study, researchers found that when study participants boosted their fiber by 8 grams for every 1,000 calories, they lost about 4 1/2 pounds. Try it for yourself. If you’re consuming 2,000 calories per day, aim to increase your fiber by 16 grams.

7. Iced Tea

Sure, a tall glass of iced tea on a hot day is refreshing, but did you know it might also do your body good? Studies show if you drink tea regularly, you may lower your risk of Alzheimer’s and diabetes, plus have healthier teeth and gums and stronger bones. How? Tea is rich in a class of antioxidantscalled flavonoids. Regardless of the variety—black, green, oolong, white or herbal—maximize the power of tea’s flavonoids by drinking it freshly brewed. If you want to keep a batch of cold tea in your refrigerator, “add a little lemon juice,” recommends Jeffrey Blumberg, Ph.D., director of the Antioxidants Research Laboratory at the USDA Human Nutrition Research Center on Aging at Tufts University in Boston. The citric acid and vitamin C in that squeeze of lemon—or lime, or orange—help preserve the flavonoids.

8. Blueberries

Fresh blueberries straight from the berry patch are a special treat! Turns out the antioxidants in them may help ward off muscle fatigue by mopping up the additional free radicals that muscles produce during exercise, according to recent research out of New Zealand.