125 Best Packaged Foods For Women

By Karen Ansel, Maureen Callahan, Lisa Drayer and Keri Glassman, Women's Health

Women's Health

With food prices rising faster than a Lil' Wayne single and empty phrases like "all natural" and "lower in fat" slapped on labels for everything from frozen hash browns to ready-to-eat cheesecake filling, shopping smart is only getting harder. That's why we sent a posse of food gurus—Women's Health nutrition and weight-loss experts Lisa Drayer and Keri Glassman, along with registered dietitians Karen Ansel and Maureen Callahan—on a four-month mission to prowl supermarket aisles for the best packaged products a girl can buy.

Use this holy grail of a grocery list to toss together speedy, low-cost meals that satisfy cravings, help prevent heart disease and cancer, build muscle and bone, and help you stay on friendly terms with the bathroom scale.

Drinks: Make every drop count

1.Tropicana Pure Premium Orange Juice with Calcium & Vitamin D

Dairy dissers can get what they need from this sweet OJ.
Per 8 oz: 110 cal, 0 g fat, 0 mg sodium, 26 g carbs, 0 g fiber, 2 g protein

2.Steaz Diet Organic Beverage

Get your fizz fix without all the sugar by guzzling this bubbly green-tea beverage.
Per 8 oz (raspberry flavor): 40 cal, 0 g fat, 10 mg sodium, 9 g carbs, 0 g fiber, 0 g protein

3. Tazo Organic Chai

A calorie-free sweet and spicy elixir loaded with disease-fighting antioxidants.
Per 8 oz: 0 cal, 0 g fat, 0 mg sodium, 0 g fiber, 0 g protein

4.Honest Tea Organic Peach White Tea

Fruit purée and a hint of sugar turn tea into a treat for just 85 calories a bottle.
Per 8 oz: 40 cal, 0 g fat, 5 mg sodium, 10 g carbs, 0 g fiber, 0 g protein

5. Carnation Instant Breakfast Complete Nutritional Drink (No Sugar Added)

A vanilla milkshake minus the fat and calories, plus calcium and fiber.
Per packet (with 1 cup nonfat milk): 150 cal, 0 g fat, 70 mg sodium, 12 g carbs, 3 g fiber, 5 g protein

6. South Beach Living On the Go Tide Me Over (Natural Strawberry Banana)

A protein- and fiber-filled mix with enough pow to tame a greedy tummy between meals.
Per packet: 30 cal, 0 g fat, 20 mg sodium, 6 g carbs, 5 g fiber, 3 g protein

7. Swiss Miss Marshmallow Lovers Fat-Free Cocoa with Calcium

Hot chocolate with nearly as much calcium as a glass of milk.
Per package: 70 cal, 0 g fat, 180 mg sodium, 13 g carbs, less than 1 g fiber, 3 g protein

8. V8 Low Sodium 100 percent Vegetable Juice

Mix with a splash of vodka for a healthier Bloody Mary.
Per 8 oz: 50 cal, 0 g fat, 140 mg sodium, 10 g carbs, 2 g fiber, 2 g protein

9. Function: Light Weight (Pink Grapefruit)

A lip-puckering grapefruit drink with green tea to stoke metabolism and vitamin D and calcium to build bone.
Per 8 oz: 5 cal, 0 g fat, 0 mg sodium, 1 g carbs, 0 g fiber, 0 g protein

10. Plum Smart Light

This is not your grandma's prune juice: This good-for-you blend also packs soothing chamomile and a zesty hit of ginger.
Per 8 oz: 60 cal, 0 g fat, 20 mg sodium, 15 g carbs, 3 g fiber, 0 g protein

Bread and cereal: Fiber never tasted this good

11. Pepperidge Farm Whole Grain Double Fiber 100 percent Whole Wheat

Full of waistband-shrinking fiber—yet somehow Wonder Bread fluffy.
Per slice: 100 cal, 1.5 g fat (0 g sat), 170 mg sodium, 21 g carbs, 6 g fiber, 4 g protein

12. Toufayan Bakeries Whole Wheat Pita Bread

These hearty, protein-rich pitas won't fall apart when you stuff them.
Per pita: 150 cal, 0 g fat, 225 mg sodium, 30 g carbs, 3 g fiber, 6 g protein

13. Arnold Bakery Light 100 percent Whole Wheat

Two slices for the caloric price of one, plus about a fifth of your daily quota of rough stuff.
Per 2 slices: 80 cal, 0.5 g fat (0 g sat), 150 mg sodium, 17 g carbs, 5 g fiber, 5 g protein

14. Thomas' Hearty Grains 100 percent Whole Wheat English Muffins

These have plenty of nooks and crannies to go with your grains.
Per muffin: 120 cal, 1 g fat (0 g sat), 220 mg sodium, 23 g carbs, 3 g fiber, 5 g protein

15. General Mills Fiber One Honey Clusters

A sweet, crunchy way to make sure you get enough fiber—a serving has half of your daily needs.
Per cup: 160 cal, 1.5 g fat (0 g sat), 280 mg sodium, 42 g carbs, 13 g fiber, 5 g protein

16. Kellogg's Special K Protein Plus

Think of it as "Super-Special K": the same classic cereal, bulked up with extra fiber and protein.
Per 3/4 cup: 100 cal, 3 g fat (0.5 g sat), 110 mg sodium, 14 g carbs, 5 g fiber, 10 g protein

17. Barbara's Bakery Ultima Organic Pomegranate Cereal

Battle aging with every antioxidant-spiked spoonful.
Per 1/2 cup: 100 cal, 1 g fat (0 g sat), 85 mg sodium, 24 g carbs, 5 g fiber, 3 g protein

18. Quaker Instant Oatmeal Weight Control

So filling they'll keep your stomach from rumbling before noon. Try comfort-food flavors like Banana Bread and Maple and Brown Sugar.
Per packet: 160 cal, 3 g fat (0.5 g sat), 310 mg sodium, 29 g carbs, 6 g fiber, 7 g protein

19. Kashi Cocoa Beach Granola

Nutty and hearty, with six grams each of fiber and protein, plus coconut, almonds—and chocolate. It's like Count Chocula for grown-ups.
Per 1/2 cup: 230 cal, 9 g fat (1.5 g sat), 120 mg sodium, 33 g carbs, 6 g fiber, 6 g protein

20. Pepperidge Farm Whole Grain 100 percent Whole Wheat Mini Bagels

Portion-perfect baby bagels with no trans or sat fats.
Per bagel: 100 cal, 0.5 g fat (0 g sat), 180 mg sodium, 20 g carbs, 3 g fiber, 4 g protein

Pasta and rice: A whole-grain upgrade

21. Ronzoni Smart Taste Rotini

Around twice the fiber of regular pasta and a third of your calcium and folate needs, without the grainy texture.
Per 2 oz (dry): 180 cal, 1 g fat (0 g sat), 5 mg sodium, 43 g carbs, 6 g fiber, 6 g protein

22. Hodgson Mill Whole Wheat Wagon Wheels Rotini

Veggies and grains in a single dish.
Per 2 oz (dry): 190 cal, 1 g fat (0 g sat), 15 mg sodium, 40 g carbs, 6 g fiber, 8 g protein

23. Quinoa Ancient Harvest Supergrain Pasta

The nutty corn-meets-quinoa flavor makes this pasta a must for folks who go gluten-free.
Per 2 oz (dry): 205 cal, 1 g fat (0 g sat), 4 mg sodium, 46 g carbs, 4 g fiber, 4 g protein

24. Barilla Cheese & Spinach Tortellini

Rich, gooey, cheesy, and shockingly low in fat.
Per 2/3 cup (dry): 240 cal, 8 g fat (2.5 g sat), 310 mg sodium, 32 g carbs, 3 g fiber, 8 g protein

25. Ronzoni Healthy Harvest Whole Wheat Blend Pasta

High in fiber, with fewer calories per serving than the usual nutrient-void egg noodles. Per 2 oz (dry): 180 cal, 1 g fat (0 g sat), 15 mg sodium, 41 g carbs, 6 g fiber, 8 g protein

26. Simply Asia Soy Ginger Noodle Bowl

Authentic Asian noodles in a sweet, zesty sauce. A little high in sodium, but you'd get more at your local Wok 'n' Roll.
Per ½ bowl: 330 cal, 5 g fat (1 g sat), 570 mg sodium, 61 g carbs, 2 g fiber, 8 g protein

27. The Spice Hunter Three Cheese Risotto

Low-fat risotto that goes from box to table in about two minutes.
Per package: 260 cal, 3 g fat (1.5 g sat), 550 mg sodium, 47 g carbs, less than 1 g fiber, 7 g protein

28. Minute Instant Whole Grain Rice

Lighter and fluffier than slow-cooking brown rice—and ready in 10 minutes.
Per 1/2 cup (dry): 150 cal, 1.5 g fat (0 g sat), 10 mg sodium, 34 g carbs, 2 g fiber, 3 g protein

29. Rice A Roni Savory Whole Grain Blends (Chicken & Herb Classico)

Barley, brown rice, and wheat simmered in chicken broth and loaded with protein and fiber.
Per 2 oz (dry): 190 cal, 1.5 g fat (0 g sat), 760 mg sodium, 41 g carbs, 4 g fiber, 6 g protein

30. Near East Tomato Lentil Couscous Mix

Sun-dried tomatoes add sweet bite to fiber-filled couscous.
Per 2 oz (dry): 190 cal, 1 g fat (0 g sat), 670 mg sodium, 40 g carbs, 3 g fiber, 8 g protein

31. Bob's Red Mill Polenta

A thick, creamy alternative to mashed potatoes that cooks in five minutes and packs just 130 calories.
Per 1/4 cup (dry): 130 cal, 0 g fat, 0 mg sodium, 27 g carbs, 2 g fiber, 3 g protein

Fruit and veggies: Now getting nine servings a day is easier than ever

32. Del Monte Tropical Fruit Salad in Lightly Sweetened Fruit Juice

This swanky version of fruit salad has papaya, pineapple, and just a liiittle bit of sugar.
Per cup: 80 cal, 0 g fat, 10 mg sodium, 21 g carbs, 1 g fiber, 0 g protein

33. Earth's Best Organic Applesauce

No added sugar or corn syrup — just apples and half a day's worth of vitamin C.
Per 4 oz: 50 cal, 0 g fat, 20 mg sodium, 13 g carbs, 1 g fiber, 0 g protein

34. Mott's Pomegranate Plus Anti-Oxidants

Applesauce with a shot of the bittersweet superjuice.
Per container: 50 cal, 0 g fat, 0 mg sodium, 13 g carbs, 1 g fiber, 0 g protein

35. Sunsweet Ones Superselect

Forget candy. Individually wrapped dried plums are a healthier treat.
Per 40 g (about 4 pieces): 100 cal, 0 g fat, 5 mg sodium, 24 g carbs, 3 g fiber, 1 g protein

36. Dole Wildly Nutritious Signature Blends (Mixed Fruit)

Feast on pineapple, strawberries, peaches, mangos, and honeydew melon.
Per 3/4 cup: 60 cal, 0 g fat, 5 mg sodium, 16 g carbs, 2 g fiber, less than 1 g protein

37. Dole Organics Mango Chunks

The mouthwatering tropical treat, sans dreaded pits.
Per 3/4 cup: 90 cal, 0 g fat, 0 mg sodium, 24 g carbs, 3 g fiber, less than 1 g protein

38. Mann's Fresh Cut Sweet Potatoes

Pre-cut, pre-peeled, beta-carotene-filled sweet 'taters.
Per 3 oz: 60 cal, 0 g fat, 10 mg sodium, 15 g carbs, 3 g fiber, 1 g protein

39. GreenLine Green Beans

Triple-washed, trimmed, full of heart-healthy folate, and ready for a spin in the microwave.
Per 3/4 cup: 20 cal, 0 g fat, 0 mg sodium, 5 g carbs, 3 g fiber, 1 g protein

40. Mann's Rainbow Salad

A convenient, tasty blend of shredded broccoli, cauliflower, red cabbage, and carrot. It's vitamins A and C in a bag.
Per 3 oz: 25 cal, 0 g fat, 25 mg sodium, 5 g carbs, 2 g fiber, 2 g protein

41. Muir Glen Organic Fire Roasted Diced Tomatoes with Green Chiles

Add a little fire to pasta sauces, soups, Mexican-themed meals — and of course, homemade salsa.
Per 1/2 cup: 25 cal, 0 g fat, 310 mg sodium, 5 g carbs, 1 g fiber, 1 g protein

42. Eden Organic Black Soy Beans, No Salt Added

Turn any soup or salad into a low-sodium protein-and-fiber powerhouse.
Per 1/2 cup: 120 cal, 6 g fat (1 g sat), 30 mg sodium, 8 g carbs, 8 g fiber, 11 g protein

43. Green Giant Healthy Weight

Fiber—about twice as much as you'll find in most regular vegetable mixes—makes this lean combo of carrots, sugar snap peas, black beans, and edamame perfect for scale watchers.
Per cup (frozen): 90 cal, 2.5 g fat (1 g sat), 240 mg sodium, 14 g carbs, 5 g fiber, 5 g protein

44. Birds Eye Steamfresh Singles Baby Brussels Sprouts

Viva single servings! These cook-in-the-bag superveggies are tender in about two minutes.
Per package: 50 cal, 0 g fat, 20 mg sodium, 9 g carbs, 3 g fiber, 3 g protein

45. Birds Eye Asian Vegetables in Sesame Ginger Sauce

Add precooked shrimp or chicken to this blend of sweet, tangy veggies to make a better-than-takeout stir-fry.
Per cup: 60 cal, 1 g fat (0 g sat), 630 mg sodium, 12 g carbs, 2 g fiber, 2 g protein

46. Dole Vegetables Stir-Fry Medley

Quick-cooking broccoli, carrots, and sugar snap peas. Get your A and C right here!
Per cup: 30 cal, 0 g fat, 25 mg sodium, 6 g carbs, 2 g fiber, 2 g protein

Frozen meals: Healthy eats that require minimal prep

47. Lean Cuisine Grilled Chicken Primavera

Grilled chicken, asparagus, cherry tomatoes—way too good to be a low-cal meal.
Per package: 220 cal, 5 g fat (1.5 g sat), 610 mg sodium, 24 g carbs, 5 g fiber, 18 g protein

48. Smart Ones Fruit Inspirations Cranberry Turkey Medallions

Scarf Thanksgiving yummies all year round—cranberry sauce, stuffing, and potatoes for only 350 calories.
Per package: 350 cal, 4.5 g fat (1 g sat), 560 mg sodium, 59 g carbs, 4 g fiber, 18 g protein

49. Helen's Kitchen Mac & Cheese Comfort Meals

Comfort food at its healthy best: pasta shells, broccoli, and tofu with Asiago and cheddar cheeses.
Per package: 320 cal, 8 g fat (4.5 sat), 620 mg sodium, 43 carbs, 3 g fiber, 15 g protein

50. Amy's Tofu Vegetable Lasagna

Think you hate tofu? Let Amy change your mind. You'll never say "yuck" again.
Per package: 310 cal, 11 g fat (2 g sat), 680 mg sodium, 41 g carbs, 6 g fiber, 13 g protein

51. Kashi Five Cheese Tomato Pizza

Kashi poured whole grains into a crispy crust and topped them with a gooey blend of Parmesan and Asiago.
Per 1/3 pizza: 290 cal, 9 g fat (3.5 sat), 570 mg sodium, 37 g carbs, 4 g fiber, 14 g protein

52. MorningStar Farms Spicy Black Bean Burger

Meaty enough to serve at your late-summer BBQ bash. Per burger: 120 cal, 4 g fat (0.5 sat), 350 mg sodium, 13 g carbs, 4 g fiber, 11 g protein

Frozen treats: Ice-cold goodies that won't break the calorie bank

53. Klondike Slim-a-Bear 100-Calorie Sandwiches

You'll never blow 100 after — dinner calories any other way.
Per sandwich: 100 cal, 1.5 g fat (1 g sat), 65 mg sodium, 21 g carbs, 2 g fiber, 2 g protein

54. Blue Bunny 100-Calorie Vanilla Fudge Bars and Fudge Bars

Fudgy wudgy without the pudgy.
Per bar: 100 cal, 1 g fat (0.5 g sat), 60 mg sodium, 21 g carbs, 4 g fiber, 3 g protein

55. Edy's Slow Churned Rich & Creamy Cookie Dough Ice Cream

Put a forbidden flavor back in your cone.
Per ½ cup: 130 cal, 4.5 g fat (3 g sat), 60 mg sodium, 20 g carbs, 0 g fiber, 3 g protein

56. Weight Watchers Giant Chocolate Fudge Ice Cream Sundae Cone

Decadent chocolate ice cream swirled with chocolate and then topped with chocolate chips. Need more? Surprise bonus: four grams of fiber per cone.
Per cone: 140 cal, 4 g fat (3 g sat), 85 mg sodium, 30 g carbs, 4 g fiber, 3 g protein

57. Breyers Double Churn Extra Creamy Ice Cream-Vanilla, Chocolate, and Strawberry

Double-churning gives this treat creamy goodness without having to add a ton of fat. Scoop away.
Per 1/2 cup: 100 cal, 3 g fat (2 g sat), 50 mg sodium, 17 g carbs, 0 g fiber, 2 g protein

Soups: Battle hunger and colds with a single bowl

58. Campbell's V8 Garden Broccoli Soup

Thicker (read: more satisfying) than most boxed soups, with a whole serving of veggies and a big hit of A and C.
Per cup: 80 cal, 1.5 g fat (1 g sat), 590 mg sodium, 15 g carbs, 3 g fiber, 3 g protein

59. Healthy Choice Steak & Noodle Soup

Conveniently portable (just pop off the lid and toss in the zapper) and packed with a hunger—crushing load of protein.
Per cup: 140 cal, 3 g fat (1 g sat), 460 mg sodium, 15 g carbs, 2.5 g fiber, 13 g protein

60. Campbell's Select Healthy Request Italian-Style Wedding Soup

Less sodium than other canned soups, and brimming with BP—lowering potassium.
Per cup: 120 cal, 2.5 g fat (1 g sat), 480 mg sodium, 15 g carbs, 2 g fiber, 7 g protein

61. Progresso Soup 50 percent Less Sodium Zesty Chicken Gumbo

Subtle smoky flavor and tongue-tingling spices make the missing sodium moot.
Per cup: 110 cal, 1.5 g fat (0.5 g sat), 450 mg sodium, 18 g carbs, 2 g fiber, 7 g protein

62. Pacific Natural Foods Organic Roasted Red Pepper and Tomato 50 Percent Less Sodium All Natural Soup

Two red veggies deliver a double dose of lycopene.
Per cup: 110 cal, 2 g fat (1.5 g sat), 360 mg sodium, 16 g carbs, 1 g fiber, 5 g protein

63. Imagine Organic Creamy Acorn Squash & Mango Soup

An elegant, nutrient-dense soup so pretty and delicious it's perfect for dinner parties.
Per cup: 70 cal, 1.5 g fat (0 g sat), 430 mg sodium, 14 g carbs, 2 g fiber, 1 g protein

Snack bars, crackers and chips: Crispy, crunchy treats that fill the void

64. Lara Bar

A 100 percent natural, dessert-worthy bar with heart-healthy fats.
Per bar (apple pie): 180 cal, 10 g fat (1 g sat), 5 mg sodium, 23 g carbs, 4 g fiber, 4 g protein

65. Attune Probiotic Wellness Bar (Chocolate Crisp)

A health food/candy bar with five times as many live cultures as yogurt and 25 percent of your daily calcium needs.
Per bar: 100 cal, 7 g fat (4 g sat), 10 mg sodium, 12 g carbs, 3 g fiber, 1 g protein

66. Planters Cocktail Peanuts

A handful has 10 percent of the RDA for magnesium and just enough salt to make your tongue happy.
Per ounce (about 35 nuts): 170 cal, 14 g fat (2 g sat), 115 mg sodium, 6 g carbs, 2 g fiber, 7 g protein

67. Blue Diamond Bold Wasabi & Soy Sauce Almonds

A flavor explosion so spicy-good you can only handle a few. Too hot? Try the Salt 'n' Vinegar or Maui Onion & Garlic flavor.
Per ounce (about 28 nuts): 170 cal, 15 g fat (1 g sat), 115 mg sodium, 6 g carbs, 3 g fiber, 6 g protein

68. Quaker Quakes Rice Snacks

About 60 calories per serving makes it hard to choose between the Sour Cream & Onion, the Cheddar Cheese, and the Caramel Corn.
Per 7 cakes (caramel corn): 60 cal, 0 g fat, 150 mg sodium, 13 g carbs, 0 g fiber, 1 g protein

69. Sun Chips French Onion

Potato chips are so ... plain. Munch on these crispy flavor bombs, which have 30 percent less fat.
Per ounce (about 15 chips): 140 cal, 6 g fat (1 g sat), 130 mg sodium, 18 g carbs, 2 g fiber, 2 g protein

70. Garden of Eatin' Black Bean All Natural Tortilla Chips

Healthy chips? Yup. With these, you can dip and dunk all night.
Per ounce (about 13 chips): 140 cal, 7 g fat (0.5 g sat), 70 mg sodium, 18 g carbs, 4 g fiber, 3 g protein

71. Herr's Whole Grain Honey Wheat Pretzel Sticks

Whole-wheat flour and a touch of honey make these sticks more filling and better tasting than others.
Per ounce (7 pretzels): 110 cal, 1 g fat (0.5 g sat), 300 mg sodium, 22 g carbs, 4 g fiber, 3 g protein

72. Newman's Own All Natural 94 percent Fat Free Butter Flavored Popcorn

Your fave movie snack, minus trans fat or hydrogenated oils.
Per 3 1/2 cups (popped): 110 cal, 1.5 g fat (0 g fat), 250 mg sodium, 20 g carbs, 4 g fiber, 3 g protein

73. Kashi TLC Natural Ranch Snack Crackers

Go ahead and chain-eat these—they're loaded with whole grains and sat-fat free.
Per 15 crackers: 130 cal, 3 g fat (0 g sat), 200 mg sodium, 22 g carbs, 2 g fiber, 3 g protein

74. Dare Grains First Whole Grain Crackers

Top these with hummus or cheese for a healthy app.
Per 4 crackers: 90 cal, 3 g fat (1 g sat), 125 mg sodium, 12 g carbs, 2 g fiber, 2 g protein

Meat and fish: Feed your muscles

75. Coleman Organic Breaded and Fully Cooked Chicken Breast Strips

Deep-fried taste without the deep-fried fat. They do nuggets, too.
Per 2 strips: 130 cal, 4.5 g fat (1 g sat), 520 mg sodium, 12 g carbs, 0 g fiber, 11 g protein

76. Hormel Natural Choice Deli Meats

No additives or preservatives and about a third of the amount of sodium as other brands.
Per 3 slices (turkey): 50 cal, 1 g fat (0 g sat), 490 mg sodium, 1 g carbs, 0 g fiber, 10 g protein

77. Nature's Promise Uncured Hickory Smoked Bacon

The food gods have sent us healthy bacon! Half the sodium of regular, and free of migraine-triggering nitrates.
Per 2 strips: 70 cal, 6 g fat (2 g sat), 140 mg sodium, 0 g carbs, 0 g fiber, 3 g protein

78. Laura's Lean Beef Shredded Beef with Barbecue Sauce

Hormone-free lean beef dressed with smoky-sweet BBQ sauce.
Per 5 oz: 245 cal, 5 g fat (2 g sat), 390 mg sodium, 27 g carbs, 2 g fiber, 22 g protein

79. Hormel Slow Simmered Roast Beef au Jus

Worthy of Sunday dinner, yet ridiculously low-cal.
Per 5 oz: 210 cal, 10 g fat (4 g sat), 450 mg sodium, 3 g carbs, 0 g fiber, 28 g protein

80. Tyson Fully Cooked Oven Roasted Diced Chicken Breast

The resealable package is perfect for taking to work.
Per 3 oz: 110 cal, 2.5 g fat (1 g sat), 330 mg sodium, 2 g carbs, 0 g fiber, 20 g protein

81. Foster Farms Grilled Chicken Breast Strips

Lean, lightly seasoned strips defrost in the microwave in minutes.
Per 3 oz: 100 cal, 2 g fat (0.5 g sat), 520 mg sodium, 1 g carbs, 0 g fiber, 19 g protein

82. Saag's Chicken Brats

A low-fat brat with cookout flavor.
Per link: 150 cal, 9 g fat (2.5 g sat), 660 mg sodium, 2 g carbs, 0 g fiber, 15 g protein

83. Gorton's Classic Grilled Salmon

No need to go out to dinner for a nice piece of salmon. Perfectly sized portions are ready in about 15 minutes.
Per fillet: 100 cal, 3 g fat (0.5 g sat), 270 mg sodium, 2 g carbs, 0 g fiber, 15 g protein

84. Sea Pak Artichoke Pesto Tilapia

A gourmet entrée hiding in the freezer aisle.
Per fillet: 300 cal, 8 g fat (1 g sat), 630 mg sodium, 31 g carbs, 1 g fiber, 26 g protein

85. Sea Choice Wild Alaskan Salmon Burgers

Slap one of these omega-3-rich salmon patties on a multigrain bun for a super-quick and healthy meal.
Per 3.2 oz burger: 100 cal, 1.5 g fat (0 g sat), 260 mg sodium, 5 g carbs, 0 g fiber, 18 g protein

Sweets: Guilt-free sugar bombs

86. Kashi Oatmeal Dark Chocolate Cookies

A cocoa confection filled with healthy goodies like sunflower seeds, flax seeds, and cranberries.
Per cookie: 130 cal, 5 g fat (1.5 g sat), 70 mg sodium, 21 g carbs, 3 g fiber, 2 g protein

87. Back to Nature Peanut Butter Creme Cookies

Nutter Butters without the trans fat and preservatives.
Per 2 cookies: 120 cal, 5 g fat (1 g sat), 95 mg sodium, 18 g carbs, less than 1 g fiber, 2 g protein

88. Vitalicious 100-Calorie VitaBrownie

Tastes way too much like a fresh-baked brownie to be so full of vitamins and fiber.
Per brownie: 100 cal, 2 g fat (0.5 g sat), 120 mg sodium, 23 g carbs, 6 g fiber, 4 g protein

89. NuGo Organic Double Dark Chocolate Nutrition Bar

With 55 percent cacao and organic soy protein, this bar makes healthy feel decadent.
Per bar: 190 cal, 5 g fat (3 g sat), 65 mg sodium, 26 g carbs, 2 g fiber, 10 g protein

90. Glenny's Organic Brown Rice Marshmallow Treats

Quit scarfing the gargantuan Starbucks version and reach for this 100-calorie, gluten-free, low-sodium bar.
Per bar: 100 cal, 2.5 g fat (1 g sat), 35 mg sodium, 18 g carbs, less than 1 g fiber, 1 g protein

91. Kozy Shack No Sugar Added Rice Pudding

Plenty of puddings pack calcium, but velvety Kozy's has fiber too.
Per cup: 90 cal, 3 g fat (2 g sat), 115 mg sodium, 14 g carbs, 3 g fiber, 4 g protein

92. Hershey's All Natural Extra Dark Pure Dark Chocolate-60 percent

Cacao Individually wrapped 45 calorie squares keep you from going off the chocolaty deep end.
Per 4 pieces: 180 cal, 14 g fat (9 g sat), 0 mg sodium, 21 g carbs, 4 g fiber, 3 g protein

93. Sunspire Organic Dark Chocolate Blueberries

Sweet, antioxidant-rich blueberries and slightly bitter dark chocolate. Yum.
Per bag: 160 cal, 6 g fat (4 g sat), 10 mg sodium, 24 g carbs, 3 g fiber, 1 g protein

Dairy: The best bone builders out there

94. Reddi-Wip Original Whipped Light Cream

Real cream and no hydrogenated oils.
Per 2 Tbsp: 15 cal, 1 g fat (0.5 g sat), 0 mg sodium, 1 g carbs, 0 g fiber, 0 g protein

95. Oikos Organic Plain Greek Yogurt

Fat-free yet creamy, this calcium-rich treat has more protein than "regular" yogurt. Bonus: Less lactose makes it easier to digest. And unlike other yogurts, it's not a sugary dessert disguised as health food.
Per container: 90 cal, 0 g fat, 6 g carbs, 6 g sugar, 15 g protein

96. Brown Cow with Fruit & Whole Grains Yogurt

Vitamin E-rich flax and sunflower seeds lend a nice crunch to a creamy morning meal.
Per 6 oz (blueberry): 150 cal, 2.5 g fat (1.5 g sat), 120 mg sodium, 26 carbs, 1 g fiber, 7 g protein

97. Stonyfield Farm Organic Fat Free Yogurt (Plain)

Stonyfield adheres to earth-friendly organic standards. And no fruit on the bottom means no candy bar's worth of sugar.
Per 6 oz: 80 cal, 0 g fat, 125 mg sodium 12 carbs, 0 g fiber, 8 g protein

98. Lifeway Lowfat Kefir Cultured Milk Smoothie

Like yogurt, kefir is stacked with friendly probiotic bacteria, found to help everything from yeast infections to aching bellies. But even with all the good stuff, it tastes like a milkshake.
Per cup (peach): 174 cal, 2 g fat (1.5 g sat), 125 mg sodium, 25 g carbs, 3 g fiber, 14 g protein

99. Sorrento Plus String Cheese with Omega-3

The portable, protein-rich snack now has DHA and EPA, the types of omega-3s found to protect against heart disease, stroke, and memory loss.
Per stick: 80 cal, 6 g fat (3 g sat), 190 mg sodium, 1 g carbs, 0 g fiber, 7 g protein

100. Cabot 50 percent Reduced Fat Sharp Cheddar

Has a nice bite, but its best feature is how well it melts: Unlike other low-fat cheeses, which can get gunky under heat, this cheddar stays smooth.
Per 1 oz: 70 cal, 4.5 g fat (3 g sat), 170 mg sodium, less than 1 g carbs, 0 g fiber, 8 g protein

101. Alpine Lace 25 percent Reduced Sodium Muenster Cheese

This mild, versatile fromage packs a healthy dose of calcium and protein.
Per slice: 80 cal, 7 g fat (4.5 g sat), 105 mg sodium, 0 g carbs, 0 g fiber, 5 g protein

102. Friendship All Natural Lowfat Whipped Cottage Cheese

Frapping cottage cheese makes the usual curds smooth and thick—so it's a perfect cream cheese sub. Top it with fruit or a touch of honey.
Per 1/2 cup: 90 cal, 1 g fat (0.5 g sat), 360 mg sodium, 3 g carbs, 0 g fiber, 16 g protein

103. Friendship All Natural Farmer Cheese

A smooth spread with more calcium than Philly—and about half the fat and calories.
Per 2 Tbsp: 50 cal, 2.5 g fat (1.5 g sat), 120 mg sodium, 0 g carbs, 0 g fiber, 5 g protein

104. Silk SoyMilk Plus Fiber

One glass nets you 30 percent of your calcium and around 20 percent of your daily fiber quota.
Per cup: 100 cal, 3.5 g fat (0.5 g sat), 95 mg sodium, 14 g carbs, 5 g fiber, 6 g protein

105. Farmland Dairies Skim Plus Milk

Richer, fat-free moo juice with extra calcium and protein.
Per cup: 110 cal, 0 g fat, 170 mg sodium, 17 g carbs, 0 g fiber, 11 g protein

106. Gold Circle Farms DHA Omega-3 Eggs

A two-egg omelet made with these gives you as much brain — saving DHA as a three-ounce serving of salmon.
Per egg: 70 cal, 4.5 g fat (1.5 g sat), 65 mg sodium, less than 1 g carbs, 0 g fiber, 6 g protein

107. Eggology 100 percent Egg Whites

Pure egg whites—no chemicals, colorings, or preservatives.
Per ½ cup: 60 cal, 0 g fat, 200 mg sodium, 0 g carbs, 0 g fiber, 13 g protein

108. Friendship Nonfat Sour Cream

A healthier potato topper that's only a teeny bit less creamy than the real thing.
Per 2 Tbsp: 25 cal, 0 g fat, 20 mg sodium, 4 g carbs, 0 g fiber, 2 g protein

109. Smart Balance Light Buttery Spread with Flax Oil

Trans fat-free flax oil adds vitamins A and E to a sweet butter sub.
Per Tbsp: 50 cal, 5 g fat (1.5 g sat), 90 mg sodium, 0 g carbs, 0 g fiber, 0 g protein

Condiments and spreads: Add flavor and nutrition, not empty calories

110. Hellmann's Mayonnaise with Extra Virgin Olive Oil

Why didn't they think of this before? Real mayo made with a heart-healthy fat.
Per 1 Tbsp: 60 cal, 5 g fat (0.5 g sat), 120 mg sodium, less than 1 g carbs, 0 g fiber, 0 g protein

111. Naturally More Peanut Butter

PB + flaxseed oil, egg whites, and wheat germ = more fiber and protein, less fat and calories.
Per 2 Tbsp: 169 cal, 11 g fat (2 g sat), 130 mg sodium, 8 g carbs, 4 g fiber, 10 g protein

112. Arrowhead Mills Creamy Almond Butter

An excellent source of stress-reducing monounsaturated fats, vitamin E, magnesium, and potassium.
Per 2 Tbsp: 200 cal, 17 g fat (1.5 g sat), 0 mg sodium, 6 g carbs, 4 g fiber, 7 g protein

113. Smucker's Sugar Free Jam (Concord Grape)

Unlike other fruit spreads, this one won't send your blood sugar soaring.
Per Tbsp: 10 cal, 0 g fat, 0 mg sodium, 5 g carbs, 0 g fiber, 0 g protein

114. Polaner All Fruit 100 percent All Natural Fruit Spread (Seedless Blackberry)

Made with real fruit—and nothing else.
Per Tbsp: 40 cal, 0 g fat, 0 mg sodium, 10 g carbs, 0 g fiber, 0 g protein

115. Maple Grove Farms Sugar Free Butter Flavor Syrup

Drizzle liberally over cottage cheese or whole-wheat waffles.
Per 1/4 cup: 35 cal, 0 g fat, 110 mg sodium, 12 g carbs, 0 g fiber, 0 g protein

116. Tribe Roasted Garlic Hummus

Tastes most like homemade and has less fat than most brands.
Per 2 Tbsp: 50 cal, 3.5 g fat (0 g sat), 130 mg sodium, 4 g carbs, 1 g fiber, 2 g protein

117. Muir Glen Organic Chipotle Salsa

Huge chunks of tomatoes and other pesticide-free veggies.
Per 2 Tbsp: 15 cal, 0 g fat, 140 mg sodium, 2 g carbs, 0 g fiber, 0 g protein

118. Colavita Marinara Sauce

No extra sugar or additives in a sauce that Grandma would love.
Per 1/2 cup: 70 cal, 3 g fat (0 g sat), 320 mg sodium, 9 g carbs, 2 g fiber, 3 g protein

119. Wish-Bone Bountifuls Berry Delight Dressing

Chewy bits of antioxidant-rich fruits bob around in this delicious dressing.
Per 2 Tbsp: 35 cal, 0 g fat, 210 mg sodium, 8 g carbs, 0 g fiber, 0 g protein

120. Spectrum Organic Asian Ginger Salad Dressing

One tablespoon has a full serving of heart-healthy ALA omega-3s.
Per Tbsp: 70 cal, 7 g fat (1 g sat), 140 mg sodium, 1.5 g carbs, 0 g fiber, 0 g protein

121. Newman's Own Lighten Up! Light Roasted Garlic Balsamic Vinaigrette

Makes a mean chicken or beef marinade—without the mean sugar and fat.
Per 2 Tbsp: 50 cal, 4 g fat (0.5 g sat), 420 mg sodium, 3 g carbs, 0 g fiber, 0 g protein

122. Newman's Own Lighten Up! Low Fat Sesame Ginger Dressing

Awesome on greens, but also adds a hint of Asian flavor to fish.
Per 2 Tbsp: 35 cal, 1.5 g fat (0 g sat), 390 mg sodium, 5 g carbs, 0 g fiber, 0 g protein

123. Annie's Naturals Organic Dijon Mustard

Adds tongue-tingling zing to sandwiches, marinades, and dressings.
Per tsp: 0 cal, 0 g fat, 95 mg sodium, 0 g carbs, 0 g fiber, 0 g protein

124. Heinz Reduced Sugar Tomato Ketchup

Tomato flavor so rich you won't notice the missing sweet.
Per 1 Tbsp: 5 cal, 0 g fat, 190 mg sodium, 1 g carbs, 0 g fiber, 0 g protein

125. Hain Pure Foods Lite Safflower Mayonnaise

Safflower oil is high in LDL lowering polyunsaturated fats. And unlike some mayo subs, this one doesn't taste too tangy.
Per Tbsp: 45 cal, 4 g fat (0 g sat), 115 mg sodium, 2 g carbs, 0 g fiber, 0 g protein

Posted in: Diet,women's Fitness