Alcohol. In moderation, a glass of red wine can relax you and has heart-healthy benefits. “It’s not a license to drink away,” says nutritionist Lisa Dorfman, MS, RD. “The idea is that you don’t have to avoid it completely.”

Dessert. Go heavy on the fresh fruits. Or light on the chocolate. “Dark chocolate especially is loaded with antioxidants to enhance health,” says Susan Kundrat, MS, RD, so it’s OK to savor a small piece as it melts in your mouth.

Eggs. They’re healthy and inexpensive. “The whites are the best source of protein on the planet,” says Dorfman. “Albumen [the protein in egg whites] has all the essential amino acids.”

Juice and milk. Many women omit these because they can take up a chunk of the day’s caloric allowance. But drinking skim milk and fortified orange juice is one of the most reliable ways for women to get the calcium they need.

Red meat. Lean cuts of meat are a terrific source of iron and protein. Just stick to reasonable portion sizes of organically raised meats, and choose baking or sautéing over potentially carcinogenic charbroiling.

—D.S.B.