Fat-free yogurt is an excellent source of protein and calcium, nutrients that play an important role in weight loss and help reduce the risk of hypertension, type 2 diabetes, tooth decay, and PMS symptoms. It is also a good source of riboflavin, a B vitamin helpful for cataract prevention, and zinc, a mineral involved in preventing and treating macular degeneration. Yogurt is a potential trigger for migraines and some people with IBS are sensitive to dairy and may experience discomfort after eating it.

Feta cheese is a crumbly, salty cheese, commonly used in Greek food. Regular feta is relatively high in fat, especially saturated fat, which can increase your risk of cardiovascular disease, type 2 diabetes, arthritis, and memory loss, not to mention impede your weight-loss efforts. To keep calories in check, enjoy feta cheese in moderation — limit yourself to a one to two ounce portion per meal, and consider choosing reduced-fat varieties. (Note: Since most cheeses are high in sodium, people with high blood pressure should eat only moderate amounts and factor the sodium content into their daily totals.) IBS suffere...

Figs can be found fresh or dried. Both types are good sources of soluble fiber, which helps to lower cholesterol and promote regularity. If you have type 2 diabetes or are trying to lose weight, it is best to limit your intake of dried figs and other dried fruit because of the higher sugar and calorie concentration compared with that found in fresh fruit. Dried figs may also contain added sulfites, a possible migraine trigger, and they may be dusted with wheat flour to prevent stickiness, so check package labels carefully if you have celiac disease.

Flounder (also called fluke) is a mild-flavored, white-fleshed fish and is a terrific, low-calorie source of lean protein, making it a great food to enjoy for weight loss or if you are at risk of cardiovascular disease or type 2 diabetes. Protein found in flounder can also help moderate your mood by slowing the absorption of carbohydrates and keeping blood-sugar levels stable. To maintain the health benefits of flounder, bake, grill, or roast the fish rather than frying it. (Note: Pacific flounder is the most sustainable choice.)

Whole-wheat flour contains the nutrient-rich outer bran and inner germ of grains that are stripped away when wheat is milled to make refined white flour (also called enriched wheat flour and all-purpose flour). With the bran and germ retained, whole-wheat flour is rich in fiber, vitamins, minerals, and other phytonutrients. Look for whole-wheat flours in bread products, and use whole-wheat flour when baking at home. You can swap out half the amount of white flour for whole-wheat flour to boost the fiber and nutritive value of your baked goods without making any other adjustments to your recipes. Whole-wheat flour is n...

Frozen yogurt is a perfectly delicious occasional treat, but enjoy it in moderation to keep weight in check. Frozen yogurt typically has less saturated fat than regular ice cream, so it’s a more heart-healthy treat. Frozen yogurt, as well as light ice cream, provides calcium, a mineral involved in keeping bones healthy, reducing blood pressure, and preventing PMS symptoms. Frozen yogurt is a potential trigger for migraines and some people with IBS are sensitive to dairy and may experience discomfort after eating it.