►The payoff: These nuts are packed with heart-healthy omega-3 fatty acids. Eating nuts at least five times per week could lower your risk of diabetes by almost 30 percent, according to Harvard University research.
Reach for: Low-fat popcorn
►The payoff: Munch on this salty snack for whole grains and fiber. (Craving a sweet treat? Choose low-fat kettle corn, which has a sugary taste but is still low in calories.)