Calcium does a lot more than build strong bones and teeth. Getting enough calcium helps keep your heart and muscles strong. May help prevent high blood pressure and colon cancer, too. Those are plenty of reasons to enjoy high-calcium foods, such as low-fat dairy (milk, cheese and yogurt); tofu; green leafy vegetables; and calcium-fortified fruit juices. Aim for at least 1,000 milligrams per day (slightly more if you are younger than 18 or older than 50).
One of the most satisfying ways to eat and control weight is to include lean protein in every meal. Try low-fat dairy foods, eggs, lean meats, poultry, seafood, nuts and beans (a total of 6 ounces per day). Protein may be especially helpful in the morning. Add some protein to breakfast and you’ll probably be satisfied until lunchtime. Chances are you won’t be as tempted by all those high-fat, sugary mid-morning snacks.