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!