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.

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 gin and tonic, 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.