Rich in omega-3s, powerful fatty acids that strengthen immunity and promote heart and artery health; add 1-2 tablespoons (per tablespoon: 34 calories, 3.5 g fat, 2 g carbs, 2 g protein, 2 g fiber).
Excellent source of fiber, folate and the antioxidant vitamin E; top smoothie with 1-2 tablespoons (per tablespoon: 25 calories, 0.5 g fat, 3 g carbs, 2 g protein, 1 g fiber).
Nonfat dry milk powder
Excellent source of fat-free, high-quality protein; add 2-4 tablespoons (per tablespoon: 15 calories, 0 g fat, 2 g carbs, 2 g protein, 0 g fiber).
Light or nonfat soy milk
Rich in iso-flavones that help build bone mass, reduce heart-disease risk, may impede malignant tumor growth and reduce hot flashes in menopausal women; replace milk or yogurt with soy milk (per cup: 110 calories, 2 g fat, 20 g carbs, 3 g protein, 0 g fiber).