Seasonal veggies and fruits: To eat the minimum 4-cup quota per day, you need to stock up. This is a scrumptious time of year for blueberries, strawberries, yellow squash, zucchini, tomatoes, cucumbers, bell peppers, and eggplant—all in season, says Canyon Ranch nutritionist Marilyn Majchrzak, R.D.
Canned water-packed wild salmon is the nutritionist's fave, but sardines are also rich in omega-3 fatty acids. They're both ready to serve and a great source of protein.
Nuts: Full of crunch and flavor, they have lots of protein and fiber. Just count them out before you start snacking. One ounce of almonds—about 23— has just 162 calories.
Canned beans: Majchrzak loves all kinds but especially black, white, and kidney beans. "They're a good source of protein and carbs, and very convenient."
Quinoa: Considered a whole grain, it's actually a seed—and has more protein than any other grain.
Plain low-fat Greek yogurt is full of protein and has a thick, creamy texture that satisfies. Mix in some nuts or fresh fruit and you have an easy, filling snack or breakfast.
Eggs: Keep a batch of hard-boiled eggs in your fridge. They're an instant protein fix at meals or snack time.
Cold-pressed canola oil and extra-virgin olive oil: The "cold-pressed" and "extra-virgin" parts are important—these terms mean the oils are less processed.
Fruit is a five-letter word for dessert. It lets you satisfy a sugar craving without sabotaging your weight loss. One idea: roasted apples with cinnamon.
Jarred roasted red peppers: High in vitamin C and beta-carotene, they're a tasty addition to salads, sandwiches, and pasta.
Tamari wheat-free soy sauce: Go for the kind with low sodium, and use it to add favor to a stir-fry.
Dried apricots: Good for their potassium and fiber. "I toss them into oatmeal, yogurt, and salads," says Majchrzak.
This story originally appeared in the June 2015 issue of Dr. Oz The Good Life.