Buttermilk Originally, buttermilk was the liquid remaining after cream was churned into butter, but today it's made by adding lactic-producing bacteria and nonfat milk solids to pasteurized milk. Buttermilk can be made from whole milk, but the more popular varieties are low-fat (1 percent fat) and reduced-fat (1.5 percent fat).

Cream-Style Corn There was cream in your grandma's recipe, but the liquid in today's cans is actually a component of the corn kernels themselves and other ingredients such as starch. If you look at calories and fat, canned cream-style and whole-kernel corn are identical.

Pork Lean cuts (tenderloin, boneless loin chops) compare favorably with skinless chicken. So, if your family is crying "fowl," vary the menu with these healthy cuts of pork.

Salmon Yes, half of its calories come from fat, but it's the heart-healthy omega-3 type (often called fish oil). Some studies indicate omega-3 fats reduce the likelihood of blood clots that can lead to heart attacks or stroke.

Eggs One large egg is a significant source of a number of vitamins and minerals, and contains only 75 calories and 5 grams of fat. Moreover, most of this fat is the healthy, unsaturated variety. (Eggs are high in cholesterol, but the chief villain in raising blood-cholesterol levels is not the cholesterol in our diets, but in saturated fats.) Also, egg yolks are rich in the pigment zeaxanthin, which seems to help protect eyes from macular degeneration, a leading cause of blindness in people older than 65.

Chicken Thighs They are higher in fat and calories than breasts, but as long as you remove the skin and any excess fat, economical thighs fit into a good-for-you diet. they also provide 25 percent more iron and more than twice as much zinc as the same amount of breast meat.

Frozen/Canned Fruits and Vegetables We agree that fresh, locally grown produce can't be beat, but frozen and canned fruits and vegetables compare favorably (in terms of nutrition), providing an array of vitamins, minerals, and phytochemicals, as well as fiber.

Beef Tenderloin Steaks Ounce for ounce, this tender cut has about the same calorie and fat content as skinless chicken thighs. The key is portion size. At home, count a 3/4-inch-thick steak (about 3 1/2 ounces) as a single serving. At steak houses, order the petit filet mignon.  

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