• Choose whole fruits more often than juices. They have more fiber.
• Choose fruits and fruit juices without added sweeteners or syrups.
• Choose citrus fruit such as oranges, grapefruit, or tangerines.
   

• 1 small fresh fruit
• 1/2 cup canned fruit
• 1/4 cup dried fruit
• 1/2 cup fruit juice.
   

• Choose low-fat or nonfat milk or yogurt.
• Yogurt has natural sugar in it. It can also have added sugar or artificial sweeteners. Yogurt with artificial sweeteners has fewer calories than yogurt with added sugar.
   

• 1 cup milk
• 1 cup yogurt.
   

• Choose fish and poultry more often. Remove the skin from chicken and turkey.
• Select lean cuts of beef, veal, pork, or wild game.
• Trim all visible fat from meat.
• Bake, roast, broil, grill, or boil instead of frying or adding fat.
   

• 2 to 3 ounces cooked lean meat, poultry, or fish
• 1/2 to 3/4 cup tuna or cottage cheese
• 2 to 3 ounces cheese
• 1 egg*
• 2 Tbsp. peanut butter*
• 4 ounces tofu*.