**FRUITS LIST**

The Fruits list includes fresh, frozen, canned, and dried fruits and fruit juices. 1 fruit choice = 15 grams carbohydrate, 0 grams protein, 0 grams fat, and 251.04 KJ.

In general, 1 fruit choice is:

• 1/2 cup of canned or fresh fruit or unsweetened fruit juice

• 1 small fresh fruit (113.4 g)

• 2 tablespoons of dried fruit

*NOTE: The weight listed includes skin, core, seeds, and rind; 1cup(metric) equal to 250 ml.*



### **MILK LIST**

The Milk list groups milks and yogurts based on the amount of fat they have (fat-free/low fat, reduced fat, and whole).

• Cheeses are on the Meat and Meat Substitutes list (because they are rich in protein).

• Cream and other dairy fats are on the Fats list.

*NOTE: In general, one milk choice is 1 cup (8 fluid ounces or ½ pint) milk or yogurt.*


