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You can't get more packed with whole grains than this high-protein, fiber-rich loaf: Eaten daily, the 18 grams per serving are more than enough to help lower your risk for death from cancer and cardiovascular disease.

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These modest legumes remain one of the least expensive sources of lean protein—not to mention fiber, folate, and almost as many disease-thwarting antioxidants as berries. (For even more great healthy eating ideas that will help you lose weight, check out The Women's Health Diet!) 

The original solution to getting your schmear on, bagels have never been better than these subtly slimmed-down, whole-grain rings. Only 110 calories apiece, and they're still pillowy and soft.

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If dairy does dastardly things to your GI tract, never fear: This nut-based alternative (made from non-GMO-certified almonds) has just 30 calories a cup, zero sugars, and all the familiar mouthfeel of a glass of moo juice.

This thin, flaky update of the baked chips you've known and loved delivers not only max crunch at 130 calories per serving, but a cheese-lover's combo of cheddar, mozzarella, Asiago, Romano, and Parm.

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It's hard to imagine a food that kicks more butt, nutritionally speaking: Each 72-calorie oval has complete proteins, healthy fats (roughly two-thirds of an egg's fats are the heart-boosting kind), and vitamins that help keep your brain and eyes sharp as you age.

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Beneath its unassuming exterior and creamy comfort lurks mega nutritional muscle: 13 grams of protein and 10 percent of your daily calcium needs per half cup.

This article was originally published in the November 2016 issue of Women's Health, on newsstands now.