Fruits

Nearly all types of fruit fit into a healthy diet. But some fruits are lower calorie choices than others are. Whole fresh, frozen and canned fruits without syrup are good options. In contrast, fruit juices and dried fruits are concentrated sources of natural sugar and therefore have a high energy density — more calories — and they don't fill you up as much.

To fit more fruits into your diet, add blueberries to your cereal in the morning. Try mango or peach slices on whole-wheat toast with a little peanut butter. Or toss some mandarin orange and peach slices into a salad. Keep whole fruit in a bowl within easy sight or in the fridge and eat it anytime you like.