3. Sour Cream

Topping your chicken meal with reduced-fat sour cream may appear like the better choice, but on better examination, think again!

Because in reality, it offers little nutrition other than about 12 percent of your daily recommended calcium.

For an extra 40 calories and 6 grams of fat per quarter-cup, guacamole comes with the bonus of antioxidants, 4 grams of fiber, and 340 milligrams of potassium, a mineral that helps control blood pressure by sweeping excess sodium and fluid out of the body.

And you'll get more antioxidants from your meal's veggies: In an Ohio State study, men and women who ate salads with avocado in them absorbed more than eight times more alpha-carotene and 13 times more beta-carotene, both of which help fight cancer and heart disease.

So choose the guac and skip the sour cream!

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