Each option provides ~60 calories, 15 grams carbohydrate, 0 gram protein, 0 gram fat

(1 choice = 1 serving = 1 option)

Best

3 prunes

¾ cup blueberries

1 ¼ cups whole strawberries

1 cup raspberries

12 cherries

½ large grapefruit

1 small apple

2 plums

1 medium peach

1 small orange

16 grapes

1 large kiwi

½ mango

½ large banana

4 whole apricots

1/3 medium papaya

1 small pear

½ cup blackberries

½ pomegranate or 4 oz. pomegranate juice

Acceptable on occasion

1 ¼ cups cubed watermelon

1 cup cubed honeydew or cantaloupe

½ cup cubed fresh pineapple

4 oz. juice (orange, apple, grape, cranberry, grapefruit, pineapple)

½ cup unsweetened applesauce

½ cup canned fruit in water

3 dates

2 Tbsp. raisins

Tip to remember:

• Buy organic if possible, particularly the fruits with an edible skin (i.e., strawberries, apples, berries, etc.)
• Choose whole fruits rather than juices
• Choose fresh or frozen rather than canned