10. Eat at least one piece of fruit every day.
Just like vegetables, most fruits are high in fiber (when the whole fruit is consumed, not just the juice), vitamins and minerals and contain various phytochemicals. Fruits do contain natural sugars, which is why it is advisable to minimize or eliminate fruit juices (even 100 percent juice) and replace them with whole fruits, since a serving of juice can be the caloric equivalent of several pieces of the whole fruit. (For example, you would have to eat a pound and a half of grapes to take in the amount of sugar in 20 ounces of 100 percent grape juice.) Fruits are great snacks and can also serve as a healthy dessert item. Many also travel well, so tote them along and reach for an apple or orange instead of a bag of chips.