Your 100-Calorie Serving-Size Guide

100-calorie serving: 62 grams (between 1/3 and 1/2 cup) of cooked long-grain brown rice

Brown rice is a good source of magnesium, iron and B vitamins. For optimum health perks, try it with black beans. Both brown rice and black beans are incomplete proteins that, when combined, provide all the nine essential amino acids your body needs.

Recipe idea: Gluten-Free Hot Brown Rice, Nuts and Flax

100-calorie serving: 1 1/4 cup

One of Dr. Oz’s favorite anti-aging foods, blueberries are chock-full of antioxidants and loaded with quercetin, a flavonoid that boosts immunity and is good for your liver. Blueberries also help prevent urinary tract infections and are a good brain food.

Recipe idea: Blueberry-Pear Smoothie

100-calorie serving: 3 1/2 cup

Broccoli provides one of the most easily absorbed forms of calcium. Like all cruciferous vegetables, it contains sulfuraphane, which has been shown to protect against cancer by inhibiting and activating certain enzymes to stop cancer development. When consumed raw, broccoli’s cancer-fighting chemicals are more readily absorbed into the body.

Recipe idea: Broccoli Bean and Leek Soup

100-calorie serving: 3 1/4 fresh medium cucumbers

An excellent source of both vitamin C and magnesium, cucumbers help you feel full and act as a natural diuretic, which means less bloating and water retention. Crunch on cucumbers, which contain silica in their skin that helps improve the connective tissue of your skin, keeping it firm.

Recipe idea: Dr. Oz’s Green Drink

100-calorie serving: 15 almonds

Almonds, a natural antioxidant, are a good source of protein and omega-3 fatty acids. And like all foods high in vitamin E, almonds keep skin moisturized and soft by promoting oil production.

Recipe idea: Almond-Crusted Chicken With Sweet Potatoes and Asparagus

100-calorie serving: 1 medium apple

Besides warding off doctors, apples are rich in powerful antioxidants, and the pectin found in apples can help lower bad cholesterol. Their skins are also loaded with quercetin, an anti-inflammatory compound contributes to heart health.

Recipe idea: Cinnamon Apple Saute a la Mode

100-calorie serving: 7 ounces

Organic apple juice can improve lung function and prevents the loss of an important neurotransmitter called acetylcholine, which is critical for memory and brain health. Ensure you’re buying safe apple juice with Dr. Oz’s guidelines.

Recipe idea: Dr. Oz’s Brain-Boosting Smoothie

100-calorie serving: 8 regular chips or 10 baked chips

Potato chips are carefully calibrated to appeal to the pleasure centers of your brain. Read more about how the food industry is fueling your junk-food addiction!

Recipe swap idea: Kale Chips

Serving: 1.5 fun-size bars

Chocolate contains potent natural antioxidant compounds, but not all chocolate is created equal. To reap the benefits of cocoa – like lowering your blood pressure, softening your skin, boosting your mood, and fighting disease with flavonoids – buy chocolate with at least 70% cocoa.

Recipe swap idea: Cocoa Power Recipes

Serving: 45 grams

Loaded with fat, sour cream is best substituted with Greek yogurt, which will fill you up faster and save roughly 200 calories per cup so you can dig in guilt-free. Greek yogurt contains about twice the protein of regular yogurt, which helps you feel fuller for longer.

Recipe swap idea: Dr. Oz’s 7-Layer Fat-Fighting Dip

Serving: 2 ounces half and half

Drinking black coffee helps burn fat, but adding anything with calories, like cream or even non-fat creamers, stops the fat-burning process. Stay away from coffee mixtures and order your coffee plain or with skim milk for a dose of calcium.

Recipe swap idea: Chocolate Hazelnut Coffee Smoothie

For more on portions, check out our guide to serving sizes.