How do i transfer individual photos or albums from my iPhoto to my iPhone?

I have photos that I imported to iPhoto and tinkered with them on there. Now I want to put them onto my iPhone 5s to ultimately post them to Instagram. However, when I go into iTunes and attempt to sync the photos from that it just says that my photos can be downloaded via Wi-Fi or a mobile network via iCloud. Well I can't as I cannot see a way to do it. There is no photo stream option and no other apparent way to do it. How do I do this?