oysters

Photo: Boltenkoff/istockphoto

5 of 6
The Raw Bar

Your Old Favorite: Shrimp with a hefty dose of cocktail sauce

The Healthier Option: Keep the shrimp, lose the sauce (just 1/4 cup has 12 grams of sugar), and add some oysters while you're at it.

The Nutrients You Get: Seafood is generally high in protein and low in calories, and mollusks and crustaceans in particular are good sources of minerals like zinc, copper, iron and magnesium. Down a half-dozen oysters and you'll get more than 4 grams of protein, more than three days' worth of zinc, and 1/3 of your daily iron intake–all for just 50 calories. A half-cup of shrimp has even more protein, at 10 grams, along with high amounts of selenium and vitamin B12.