Plain, low-fat yogurt is great in dips, smoothies and savory meals such as tagines and curries. It's also a quick breakfast, snack or lunch. Plain yogurt too plain? Go for a calorie compromise by mixing fruit-flavored yogurt with plain and topping the result with heart-healthy , such as walnuts.
What to trash: Low-fat dairy that's replaced the fat with fillers. Fillers can amp up the sugar and carbohydrate load. As always, read labels.
Stealth health tip: Freeze a few ice cube trays of milk, then next time you're in a breakfast rush, blend a smoothie of fresh or canned fruit, milk cubes, flax and some peanut butter.
Staples to Stash 2: Produce, produce, produce!
Nothing beats stocking up on seasonal goodies like peaches in season or corn fresh from the farmer's market, but there are other ways to ensure you're getting the powerful nutrition produce offers.
Buy plenty of 100-percent fruit and vegetables juices, frozen or canned. Enjoy a bevy of fruit spreads. Keep dried fruits like raisins, cherries, plums and apples on hand. Stock up on frozen or canned fruits and vegetables, or buy fresh and freeze your own.
What to trash: Syrup-laden canned fruit, juice drinks, and, if you're sensitive to it, dried fruit processed with sulfur.
Stealth health tip: Think outside the box. Grill pineapple or peaches with the steak at your next barbecue, or sprinkle raisins over your salad. Or try chopping a little fresh or frozen spinach into your next pasta sauce for a fiber and flavor boost.