Whole milk

Milk really does do your body good: its packed with vitamins A and D, protein, and calcium. A cup of whole milk, however, sets you back nearly 150 calories and 8 grams of fat.

Get it guilt-free: You could switch to lowfat or nonfat milk and save up to 70 calories per cup, but some experts believe that the fat in whole milk makes it more satiating. Even nonfat milk contains 80 calories per cup, so no matter which you choose, mind your portions.