2. Cottage cheese
What happened: You probably remember seeing a half cantaloupe filled with a scoop of cottage cheese—for years, the uninspired diet option on diner menus.
What we’ve always known: A one-half cup serving of low-fat cottage cheese provides a whopping 14 grams of protein for only 90 calories (nutrition facts vary by brand). A half-cup serving also offers about 10 percent of the daily value for calcium.
What’s new: Because protein is the nutrition world’s current rock star, protein-rich cottage cheese is popular again. Considerable evidence shows protein’s role in helping people to feel fuller for a longer period of time, making cottage cheese a great food for weight management. It’s also easy to prepare and eat, making it ideal for on-the-go breakfasts, lunches, and snacks.
Enjoy: Choose low-fat options with no added sugars. Boost flavor to your heart’s content with natural, whole foods, or herbs and spices; it works well with savory and sweet flavors.