Yogurt

A container of plain yogurt contains just 100 calories and provides a dose of bone-building calcium. But one small cup of yogurt that comes with fruit on the bottom may contain up to 150 calories and 26 grams of sugar.

Get it guilt free: Buy plain, fat free yogurt and add sweetness with fresh fruit and honey. Fat-free Greek yogurt is even better its naturally lower in sugar but contains double the protein to keep you satisfied longer.