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Your Lifestyle Changes Here

Have a SMALL PORTION of your favorite foods once in a while. Do not put ANYTHING on your DO NOT EAT list...

think MODERATION!!

Try dipping fresh STRAWBERRIES or CHERRIES in fresh yogurt, then placing them on a tray in the freezer or serve them right away.

THINK PORTION SIZE!

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Go SMOOTH! Get your daily supply of fruit & veggies by switching on the blender.

Easy & Healthy Kiwi Smoothie

1/2 cup low fat, low sugar yogurt

2 cups of ice

4 kiwis - defuzzed

1 teaspoon lemon

1/2 cup apple slices

Mix contents in blender until smooth, Garnish with kiwi slice. Serve chilled or over ice.

Quick Snacks

Get a healthy peanut butter, follow the serving size & use it as a dip on apple slices.

Try salsa & celery.

Make your own salsa, it's easy & be sure to try other types like mango, peach and more.

green pepper_01.jpg

Grill peppers to really bring out their flavor. Add them to salads, hot or chilled to give it a different taste & add vitamins.

Fruit can help take away your sweet tooth & add much needed fiber to your daily menu.

Oranges should be eaten DAILY. Keep sliced wedges in the refrigerator for a great mid-morning or afternoon treat.

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Breakfast :

Whole grain oatmeal topped with sliced apple & cinnamon

1/2 cup skim milk for oatmeal

1 small glass of fresh fruit juice

Mid-morning :

Healthy fiber cereal style bar about 100 to 150 calories

Lunch :

Whole grain bread with stacks of sliced veggies and 2 pieces of healthy cheese OR lunchmeat

Large salad, unlimited size, WATCH the dressing and no cheese or heavy calories on it. Keep if fresh & veggie!

Mid-afternoon :

Orange or Apple with 5 to 7 celery stalks served with salsa

Dinner :

Whole wheat pasta with grilled peppers, tomatoes & onion to top.

Salad (watch your dressing!)

Fresh fruit salad topped with almonds & shredded coconut

After-Dinner (no later than 9 pm)

Frozen 15 calorie popsicle

Breakfast :

Whole wheat toast 1 slice

1/2 grapefruit

1 egg (add mushrooms, onions, green peppers or other veg to taste)

Mid-morning :

Fruit & rice cake

Lunch :

Tuna salad made with celery & balsamic vinegar. Serve with tomato wedges and lettuce

Soup (cup - think portion control)

Mid-afternoon :

Orange or Apple with 100 calorie snack bag, savory or sweet

Dinner :

Grilled chicken breast with brown rice & veggies to taste

Salad (watch your dressing!)

Sugar-free jello with fruit

After-Dinner (no later than 9 pm)

Fruit & popcorn, airpopped or 100 calorie bag

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