Extra-virgin olive oil
Why?: No surprise here—olive oil is one of the reasons why the Mediterranean diet is considered one of the healthiest in the world.
How to use it: Los Angeles-based personal chef Hallie Norvet recommends buying cold-pressed olive oil for the best flavor. Cook with it, but also drizzle over finished dishes, like grilled fish, pasta, and vegetables sides. (Just be sure not to go overboard. Even though it is good fat, one tablespoon still packs 120 calories.)
Nonfat Greek yogurt
Why?: Greek yogurt is packed with 18 grams of protein per 6-ounce serving. Though it’s creamy and seems indulgent, it contains just 100 calories per serving. How to use it: Greek yogurt makes a great low-cal and low-fat substitute in recipes for mayo and sour cream, says Melissa Wieczorek, co-owner and chef of A la Maison Personal Chef Service in Newtown, Penn.
Why?: They have a long shelf life, they can be thrown into a variety of dishes, and they have heart-healthy monounsaturated fats. Go for all-natural without added sodium.
How to use them: Throw them on top of salads, stir them into pastas, or try snacking on them. You can eat 10 for about 50 calories. “They’re perfect when you’re craving something salty, but it’s more satisfying than a fluffy cracker in your belly,” says dietitian Jenna Braddock, RD.