America's Healthiest Supermarket Foods, Revealed!

By Dave Zinczenko and Matt Goulding, Men's Health

Men's Health

After months of scouring grocery store aisles and parsing nutrition labels, Eat This, Not That!125 best supermarket foods across the land. We chose foods packed with plenty of the things you want—fiber, protein, healthy fats—without the unnecessary calories, fat, sodium, sugar, and salt that pollute so much of our packaged-food supply. Even better, we taste-tested our selections—after all, what good is healthy food if you never want to eat it? finally identified the

Supermarket swaps might seem like small stuff to most shoppers, but by replacing just five lackluster staples with our stronger picks, you can drop 20, 30, even more than 50 pounds this year—without changing anything else about the way you eat—as countless readers of the Eat This, Not That! series have. From breakfast to dessert and everything in between, we've picked out a variety of foods that'll deliver a ton of flavor, keep you lean, and help you look, feel, and live better than ever. Here are 20 of our favorites, guaranteed to satisfy both your hunger and taste buds.

BEST CEREAL: Post Shredded Wheat

Per cup: 170 calories, 6 g protein, 40 g carbs, 6 g fiber, 1 g fat

This cereal is the best you'll find, in part because it has one ingredient: whole wheat. One money-saving shopping tip we recommend is that you choose products with the shortest list of ingredients—that way you know you're paying for more food and less processing. Check out 13 "healthy" supermarket foods that really aren't.

BEST INSTANT OATMEAL: Quaker Weight Control Banana Bread Oatmeal

Per packet: 160 calories, 7 g protein, 29 g carbs, 6 g fiber, 3 g fat

This instant oatmeal is high in soluble fiber—the stuff that provides long-lasting energy—and gives you a morning shot of belly-filling protein as well. The banana-bread flavor hits the spot without an overwhelming sugar and calorie count. Zap a bowl at home or at work, and you'll get your day off to a fast and body-friendly start. (Remember: Studies show that those who skip breakfast are 450 percent more likely to be overweight or obese!)

BEST LOAF BREAD: Arnold's Natural 100% Whole Wheat

Per slice: 90 calories, 3 g protein, 16 g carbs, 3 g fiber, 1.5 g fat

Many breads boast their whole-wheat pedigree, but unless your loaf of choice is made from 100 percent whole grains, it's just empty label braggadocio. One way to tell is by reading the ingredients list: If whole wheat flour is the only flour listed, you can believe the packaging hype.

BEST GRAIN: Bob's Red Mill Organic Quinoa

Per cup: 160 calories, 6 g protein, 30 g carbs, 3 g fiber, 2.5 g fat

We don't expect you to eat something you can't pronounce, so here goes: It's KEEN-WAH, and you should think of it as a high-protein, high-fiber replacement for brown rice. Also, whole-grain quinoa packs vital amino acids, which help your body grow and repair itself. For more than 10 tasty quinoa recipes, go to MensHealth.com/quinoa.

BEST MILK: Organic Valley Reduced Fat

Per cup: 130 calories, 8 g protein, 12 g carbs, 5 g fat

This milk is great for if you're looking for a shot of satiating, muscle-building protein. We also recommend the Organic Valley Reduced Fat Chocolate Milk as a great post-workout recovery drink. Sound funny? Well, research from the University of Washington shows that the balance of protein, fat, and carbs in chocolate milk makes it 40 percent more effective in repairing muscles after a workout than plain milk.

BEST EGGS: Eggland's Best

Per egg: 70 calories, 6 g protein, 0 g carbs, 4 g fat

Each egg contains 100 milligrams of omega-3 fats, which means you get a shot of heart-healthy, brain-boosting, anti-inflammatory nutrients along with normal package of protein and lutein offered in eggs. Make eggs part of your breakfast routine; a recent study in the International Journal of Obesity found that people who started their day with eggs lost weight 65 percent more quickly than those who started with carbohydrates.

BEST SHREDDED CHEESE: Kraft 2% Mozzarella

Per oz: 70 calories, 8 g protein, 1 g carbs, 4 g fat

Not all cheese is created equal. By opting for shredded mozzarella over cheddar or jack, you'll cut calories, fat, and sodium by up to 50 percent. In terms of go-to cheese for omelets and snacks, this Kraft standby is as good as it gets.

BEST PLAIN YOGURT: Fage 2%

Per cup: 150 calories, 20 g protein, 9 g carbs, 4 g fat

When it comes to yogurt, nobody knows more than the Greeks. That's why they skim away the watery whey, leaving a super-thick, ultra-creamy cup with twice the protein of the normal American variety. Fage makes a great meal on its own, but it's more versatile than that. Mix four parts yogurt with one part Asian chili hot sauce and a handful of chopped scallions for a spicy-cool sauce to drizzle over grilled lamb or chicken.

BEST BOTTLED TEA: Honest Tea Green Dragon

Per 8 oz: 30 calories, 8 g carbs

We sent a swath of green teas off to an independent lab to test for antioxidant levels, and Honest came back the winner. Then we did our favorite part of food testing: We guzzled the contenders. Lucky for you, Honest Tea aced our taste test.

BEST FRUIT JUICE: R.W. Knudsen Family Just Blueberry

Per 8 oz: 100 calories, 24 g carbs

The problem with most fruit juices is that they're way too much sugar for way too little juice. The R.W. Knudsen Family corrects that ratio, to some extent. Still, your best bet is to take it like medicine: Just 2 ounces a day will give you an antioxidant boost without a sugar overload.

BEST EVERYDAY COOKING OIL: Colavita Extra Virgin Olive Oil

Per Tbsp: 120 calories, 14 g fat

EVOO in general is packed with good fats, and the Colavita's full flavor and reasonable price tag make this a great staple to keep in your pantry.

BEST VINAIGRETTE: Annie's Naturals Shiitake & Sesame Vinaigrette

Per 2 Tbsp: 120 calories, 13 g fat

Salad dressings are tricky—choose the wrong kind, and you could add hundreds of calories to an otherwise healthy meal. After oil and vinegar, vinaigrettes are the best choice. This Annie's is great over mixed greens. Make it a meal by adding thin slices of grilled flank steak.

BEST SOUP: Lucini Rustic Italian Minestrone

Per cup: 210 calories, 6 g protein, 28 g carbs, 9 g fiber, 9 g fat

Almost as tasty and nutritious as homemade versions of minestrone. Combine it with the salad listed above, and you've prepared a delicious and well-rounded dinner. It also makes a great snack. Just remember that this soup is the best of the best—not all soups are so healthy. Check out our list of the 15 worst "healthy" snacks to see for yourself.

BEST PACKAGED COLD CUTS: Hormel Natural Choice Pre-sliced Deli Meats

Per 3 slices (turkey): 50 calories, 10 g protein, 1 g carbs, 1 g fat

Their turkey cold cuts are another tasty way to deliver protein. Hormel deli meats are 100-percent natural, as well as nitrate- and nitrite-free. Wrap a slice around a slice of Sargento Deli Style Aged Swiss for an all-star snack.

BEST POTATO CHIP: Kettle Brand Krinkle Cut Chips Salt & Fresh Ground Pepper

Per oz: 150 calories, 2 g protein, 16 g carbs, 2 g fiber, 9 g fat

We get it: You don't always want to munch on carrot sticks when you're watching the game. This potato chip offers the perfect balance of salt, spice, and big potato crunch. Just be sure to enjoy in moderation.

BEST CRACKER: Triscuit Original

Per 6 crackers: 120 calories, 3 g protein, 19 g carbs, 3 g fiber, 4.5 g fat

Triscuits are one of our perennial favorites. They've got both belly-filling fiber and protein, and a reasonable calorie-count—they make a good appetizer or mid-afternoon snack.

BEST FLAVORED NUTS: Emerald Cocoa Roast Almonds Dark Chocolate

Per oz: 150 calories, 6 g protein, 6 g carbs, 3 g fiber, 13 g fat

Almonds are packed full of heart-healthy fats and antioxidants, which makes them perfect for staving off mid-afternoon hunger cravings. We especially love these almonds because they remind us of a Hershey almond bar, minus all the sugar. This is our new favorite way of doing crunches in the afternoon.

BEST CHOCOLATE BAR: Chocolove Strong Dark Chocolate 70% Cocoa

Per bar: 160 calories, 3 g protein, 15 g carbs, 4 g fiber, 12 g fat

Most dark chocolate bars scare off milk chocolate devotees. This one converts them. Just pay attention to serving size—those numbers are per 1/3 of a bar, which means if you eat the whole bar in one sitting, you'll have to multiply those figures by three. 480 calories is enough for a meal.

BEST FROZEN TREAT: Edy's/Dreyer's SlowChurned Vanilla with Crunch Bar

Per bar: 150 calories, 19 g carbs, 8 g fat

Remember: People who don't treat themselves to an occasional indulgence end up with an empty carton of ice cream on their laps at midnight. Part of getting lean and staying lean is picking relatively innocent indulgences that will satisfy your cravings without sabotaging your diet. Bonus: Bars also keep you from the "just one more bite" risk that the tub of ice cream will turn you into a tub, as well.

BEST ENERGY BAR: Lärabar Apple Pie

Per bar: 180 calories, 4 g protein, 23 g carbs, 4 g fiber, 10 g fat

A great new twist on the mom-apple pie connection. Most energy and protein bars are polluted with sugar, making them more akin to a Snickers than to something you might actually want to snack on. But Lärabar ditches the synthetic sugars and fillers in favor of six simple ingredients: dates, walnuts, apples, almonds, raisins, and cinnamon. Wash it down with high-protein, high calcium Organic Valley Low Fat milk, listed above—Mom would definitely approve.