It’s time for a food fight! That’s when we pit foods head to head to see which comes out as the nutritional champ. And this time, we’re covering your breakfast – lunch – and happy hour beverage.

Okay – breakfast.  Should you have the yogurt with fruit on the bottom, or a granola bar. Shockingly, the fruit-on-the-bottom yogurt can have 5 teaspoons of sugar per serving. That’s more than half the sugar you should have in an entire day! But if you pick the right granola bar – you’ll get a mix of complex carbohydrates, protein and fiber. Look for one with the shortest ingredients list – that is, oats, nuts, dried fruit, honey, and not much else. It should have fewer than 11 grams of sugar and no partially hydrogenated oils – that’s code for “trans fats.”

Lunch time – do you go for the tuna steak, the sushi-grade tuna, or the canned tuna? Of the 3, the tuna steak has the most mercury per ounce. And sashimi isn’t a great option either. That’s because sushi-grade tuna comes from bigger fish – and the bigger the fish, the more mercury it has. So go for canned, light tuna, which is made from Ahi – which contains less mercury than other tuna species. 

So, you’re off work and kicking back with your buddies – what should you order? A gin and tonic or a light beer? Well, if you order the G-n-T, you may as well order a Coke. It has more calories than an 8-ounce cola. Go for the light beer instead. The carbonation will make you feel full without the added sugar.