Many times when you're trying to watch what you eat, you feel deprived and...downright hungry! In the process of monitoring what I eat, I've found some healthy options that I love working into my diet.
Nonfat Plain Greek Yogurt: I always used to have flavored yogurt, but now I use plain because it doesn't have all of the added unnecessary sugars. If I want it sweeter, I add fresh fruit, some stevia or a drizzle of agave nectar.
Nuts: My favorites are - walnuts, pecans, almonds, cashews. I've never really been a fan of salted nuts, but I used to go for sweetened varieties. Now, I've weened myself off of sweetened varieties and enjoy them plain. A handful of almonds after a good workout is wonderful!
Low sodium chicken broth/vegetable broth: When I cook veggies, I love adding some broth for them to soak up the flavor. It keeps me from using more oil and/or adding butter substitutes.
Fresh herbs: You can really add a ton of flavor without added fat or sodium with fresh herbs! I always have fresh parsley on hand, and right now I've been using fresh chives and thyme as well.
Peanut Butter Company "Dark Chocolate Dreams" & "White Chocolate Wonderful": This is my guilty pleasure! If you love Nutella, try "Dark Chocolate Dreams" - there's a TON less sugar, and its still delicious. I sometimes add a tbsp to my oatmeal in the morning, or if I'm craving something sweet sometimes I'll just have a spoonful (probably not something I should make a habit of...)
Larabars: These snack bars are gluten-free and vegan friendly. They use dates as a sweetener instead of added sugar, and are usually all fruit/nuts. I usually keep a bar in my purse when I'm on the go for an "emergency" snack. I try not to eat these that frequently because they do have a lot of sugar, but they're a good "on the go" option. My favorite flavors are: Apple Pie, Carrot Cake, Coconut Cream Pie.
Light Rice Wine Vinegar: I love using this for salads, its not too heavy/overpowering and it adds a nice bright acidity to dishes. I find myself temped to use less oil when I add some of this.
Kale: I didn't really used to think of kale as really "edible" because the only time I saw it when I was younger was as a garnish at restaurants (same goes for fresh curley parsley, too...). I started experimenting and cooking with it and I LOVE it! I eat it in salads, stir it into soups (reminds me a little of spinach, but does not wilt as much).
I'm sure there are more, but this is what comes to mind so far. What are your food staples?