Choose two per day and eat at any time :
- 1 ounce hard or semisoft cheese (American, Cheddar, Brie, Swiss)
- 9 ounces fat-free milk
- 7 ounces calcium-fortified orange or grapefruit juice
- 6 reduced-fat Triscuits
- 3 graham-cracker squares
- 1 medium banana or pear
- 1 large apple
- 1 cup (about 21) cherries
- 2 medium kiwis
- 30 grapes
- 1 wedge watermelon (about 1/16 of a melon)
- 12 roasted almonds
- Lettuce dressed with 2 to 4 tablespoons light or fat-free salad dressing
