Let go of the memory of the dry, flavorless whole wheat breads of yesteryear. Today's whole wheat breads come in a variety of inviting flavors and textures; some with seeds, nuts or other "extras" that really make the taste. These breads far outshine white bread in terms of flavor and health benefits.

White bread is packed with sugar and white flour and typically contains very little dietary fiber. While whole wheat bread overall is a better nutritional choice, not all whole wheat bread is created equal. Choose a brand that is low in (or free from) added sugar and one that contains no high-fructose corn syrup. Aim for something with at least 2 grams of fiber per slice and be certain that it says "whole wheat flour" in the ingredients.

Perhaps it's the curdled texture of this dieters' staple that gets kids to wrinkle their noses in disgust, but low-fat, 1% cottage cheese, when eaten in moderation, is an easy way to sneak extra protein and calcium into your diet.

Start by mixing a little bit into a bowl of fresh or canned fruit until you warm up to the taste. Incorporate it into your lasagna in place of ricotta cheese or baked pastas instead of mozzarella. For a breakfast treat that really masks the consistency of cottage cheese, try cottage cheese pancakes.

Fish

Fresh fish is great for your brain and your heart. Most types are low in fat and high in protein and loaded with heart-healthy omega-3 fatty acids. Most people's aversion to fish comes from that unmistakable "fishy" taste or smell that comes from fish that is not fresh, so make sure the fish you try is of a very high quality. Fresh-caught is best!