Dietitians often refer to plain yogurt as the perfect food, and for good reason: With its trifecta of carbs, protein and fat, it can stave off hunger by keeping blood sugar levels steady.

Eat more:  Use low fat plain yogurt instead of mayonnaise in chicken or potato salad, or top a baked potato with a bit of yogurt and a squeeze of lemon juice. You’ll save 4.7 grams of fat per tablespoon. Look for Greek yogurt, which has more protein than other versions.