food for thought         While both are high in vitamins and antioxidants, dried cranberries pack more sugar and less fibre than dried apricots. They also contain no protein whereas apricots have a small amount. And as cranberries are smaller in size and easier to pop into the mouth, you may end up eating more.       Serving size: 130g (1 cup) Energy: 313kcal Protein: 4.4g Fat: 0.7g Carbohydrate: 81.4g Dietary fibre: 9.5g   Serving size: 130g (1 cup) Energy: 423kcal Protein: 0g Fat: 0g Carbohydrate: 107.7g Dietary fibre: 6.7g Chocolate milk has more calories and, unless fortified, does not contain the vitamins B and C, niacin and magnesium that Milo boasts. While milk is a good calcium source (chocolate milk has about 262mg compared to Milo’s 150mg), the chocolate that’s added to the milk increases its fat and sugar content – so opt for plain, low-fat milk instead for your calcium needs.       Serving size: 250ml (1 packet) Energy: 187kcal Protein: 5g Fat: 5.3g Carbohydrate: 29.3g Dietary fibre: 0g   Serving size: 250ml (1 packet) Energy: 202kcal Protein: 7.2g Fat: 5.7g Carbohydrate: 30.8g Dietary fibre: 0g             Gram for gram, chicken rice is much lower in calories, higher in protein, lower in carbohydrates, and gives you about the same amount of fat as nasi lemak. To cut your fat intake even more, opt for steamed rice, and ask for extra cucumber to up your fibre and vitamin intake.       Serving size: 382g Energy: 688kcal Protein: 28.7g Fat: 26g Carbohydrate: 84.8g Dietary fibre: 2.3g   Serving size: 210g Energy: 494kcal Protein: 13g Fat: 14g Carbohydrate: 80g Dietary fibre: 6.5g   Page 1 | Page 2 | Page 3 | Page 4 | Page 5