When it comes to dairy, opt for full-fat over nonfat, says Paul Kriegler, R.D., weight-loss specialist at Life Time Fitness. You'll get better flavor, more stable energy, increased satiety, and possible protection against diabetes due to the trans-palmitoleic acid, he says. Harvard School of Public Health researchers found that people who had the highest level of this fatty acid in their blood had three times less risk of developing diabetes, better lipid profiles, less body fat, and better markers of inflammation.
Scoop 1 cup full-fat cottage cheese into a bowl and top with 1 handful sliced fruit or nuts, or a little of both.
