Tuesday, September 7, 2010

Tips for breakfast, lunch, dinner and in-between

BREAKFAST:  Should include whole grains, fresh fruit, dairy product (milk or yogurt), and water.  Add protein (ham, turkey, egg or egg substitute) a couple of times a week.
TIP:  I am wild about Chobani Greek yogurt.  Unlike most fat free yogurt, it's sweetened with sugar, not Splenda or Aspartame.

SNACK:  Dairy (1/2 cup cottage cheese or 1 cup yogurt) or a small handful of nuts, fruit.
TIP:  Substitute peanut butter for nuts.  Spread on apple halves.

LUNCH:  Lean meat and low fat cheese OR soup and whole grain crackers, combined with fresh fruits and/or vegetables (potatoes!), water.
TIP:  Soup can be very healthy and filling.  Just resist the urge to add salt before you taste it!
Meat portions should be no larger than a deck of cards.

SNACK:  Baked tortilla chips and salsa OR veggies and lowfat dip OR trail mix.
TIP:  Tortilla chips are considered whole grains!  Who knew?!

DINNER:  Stirfry (3 oz meat & 1 cup veggies) over brown rice OR 1 cup pasta with sauce OR beans and rice.  Balance with fresh fruits and vegetables (potatoes!), skim milk
TIP:  Barilla makes Pasta Plus with whole grains, fiber and omega-3.  Looks and tastes just like regular pasta but a healthier choice!

SNACK: Frozen fruit bar OR lowfat pudding OR whole grain crackers with cheese.
TIP:  Have you tried Edy's Antioxidant Fruit Bars?  In pomegranate and acai blueberry!

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