Breakfast Tip: Start each day with a cereal made with whole
grain and low-fat milk. Top with fresh fruit. You’ll get the heart healthy
benefit of soluble fiber from whole grain oats, plus a splash of color and
sweetness from fruit to give your breakfast a nutritional boost.
Lunch Tip: At the deli counter, try a sandwich made with lean
meat, such as turkey, on whole grain or rye bread – hold the mayo. Add some
crunch with fresh vegetable toppings (tomatoes, spinach, sprouts, cucumbers,
bell peppers, or onions), or make a trip to the salad bar and build a work of
art from all colors of the rainbow.
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Dinner Tip: Next time you make a pot of chili, replace some of
the meat with additional beans or peas, like garbanzo beans, black beans,
black-eyed peas, or legumes. Top each bowl with a sprinkle of minced green
onions and/or shredded low-fat cheese, and serve with a whole grain roll.
Snack Tip: To satisfy your taste buds around the clock, pack a
snack mix made of whole grain oat cereal and your favorite dried fruit. Store
in an air-tight container, or in a re-sealable plastic bag when you’re on the
go!
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