Healthy Eating

Healthy Foods to Eat

Breakfast

Oatmeal

Whole Grain Toast or a bagel (small amount of light cream cheese or margarine).

Non-sugar cereal with fat free or skim milk

Two eggs cooked with Pam (no butter)

Waffles with a small amount of syrup (no butter)

Low fat yogurt

Fresh Fruit

Coffee with skim milk and/or sweetener (no cream or sugar)

Tea with sweetener (no sugar)

Lunch

Salad with grilled chicken - vinaigrette dressing (no cheese or bacon on salad/ no Caesar creamy dressings.

Turkey sandwich with lettuce and tomato on whole grain bread (no cheese or mayo).

Grilled chicken sandwich with lettuce and tomato (no cheese, bacon, or mayo).

Chicken or turkey wraps (no cheese or creamy dressing).

Use bbq sauce, ketchup, mustard, or pesto sauce instead of mayonnaise.

Substitute fruit or salad for fries and chips.

Dinner

Always begin with a salad with vinaigrette dressing (no cheese or bacon).

Baked or grilled fish or seafood (not fried)

Grilled chicken breast (no skin)

Turkey with fat free gravy

4-6 ounces of lean beef

Small amount of pasta with pesto or marinara sauce (no alfredo).

If you must have pizza, have thin crust, many vegetables and light on the cheese (no sausage or pepperoni).

Steamed or grilled vegetables (no salt or butter added).

Mexican Food

Chicken or vegetable fajitas are the best choice (no cheese or sour cream).

Tacos are fine with chicken or ground beef (cooked and rinsed in a strainer under hot water).

Always use reduced fat shredded cheese (a small amount) or fat free sour cream. Skip the guacamole.

Substitute black beans or rice for refried beans.

If you are at a restaurant, have the waiter remove the basket of chips immediately.

Fast Food

If you must eat fast food, avoid McDonald's, Burger King, Wendy's, Popeye's and KFC.

You may go to Subway, Quizno's, and Panera Bread.

Order turkey or chicken sandwiches w/o mayo an cheese. Panera has great salads.

Avoid the soup and dessert. 

 

Snacks                                  

 One-two per day                         

Carrots and celery                        

Fresh fruit (1 whole piece or 1/2 cup cut up).        

100 Calorie Pack.                          

Granola Bar                              

Protein bar (Slimfast, Balance, Zone, etc)          

Dessert

Fresh Fruit

         Two Healthy Choice Cookies

Healthy Choice Ice Cream (1 scoop or bar) 

Fat free pudding

Jell-O

         One York Peppermint Patty

 

Alcohol

Beer and mixed drinks contain significant calories that you may be overlooking.

Please do not mix your pills with alcoholic beverages.

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