1. Mix one
large finely chopped apple with a pound of lean ground turkey
or chicken.
2. Season with
sage and rosemary and shape into breakfast sausage patties.
3. Cook in
skillet over medium heat for 4 to 5 minutes on each side
until meat reaches an internal temperature of 165° F.
Stir low-fat or fat-free granola
into a bowl of low-fat or fat-free yogurt. Top with
sliced apples or berries.
Have fruit as a mid-morning snack.
Add strawberries, blueberries,
or bananas to your waffles, pancakes, cereal, oatmeal,
or toast.
Top
toasted whole-grain bread with peanut butter and sliced
bananas.
Add vegetables
like bell peppers, broccoli, spinach, mushrooms or tomatoes
to your egg or egg white omelet.
Canned,
dried, and frozen fruits and vegetables are also good options.
Look for fruit without added sugar or syrups and vegetables
without added salt, butter, or cream sauces.
Try
hummus and whole wheat pitas.
Snack
on vegetables like bell pepper strips and broccoli
with a low-fat or fat-free ranch dip.
Try
baked tortilla chips with black bean and corn salsa.
Stash
bags of dried fruit at your desk for a convenient
snack.
Keep
a bowl of fruit on your desk or counter.
Drink
a fruit smoothie made with whole fruit, ice cubes,
and low-fat or fat-free yogurt.
Top
a cup of fat-free or low-fat yogurt with sliced
fresh fruit.
For
quick and easy snacks, stock up on fresh, dried,
frozen, and canned fruits and vegetables.
Pick
up ready-packed salad greens from the produce shelf
for a quick salad any time.
Encourage
your child to choose his or her own fruit when shopping.
Store
cleaned, cut-up vegetables in the fridge at eye
level and keep a low-fat or fat-free dip on hand.
Canned,
dried, and frozen fruits and vegetables are also
good options. Look for fruit without added sugar
or syrups and vegetables without added salt, butter,
or cream sauces.
Sweet
Potato Fries
1.
Preheat oven to 425° F.
2.
Cut uncooked sweet potatoes into thin slices.
3.
Dip slices in a mixture of egg substitute and nutmeg.
4.
Spray a baking pan lightly with a non-stick cooking
spray. Arrange the slices in a single layer on the
baking pan.
5.
Bake for 20 minutes or until slices are tender.
Bean
Quesadillas
1.
Spread low-fat cheese and low-fat or fat-free refried
beans between two tortillas.
2.
Brown on both sides in a pan until cheese melts.
Place
a box of raisins in your child's backpack and pack
one for yourself, too.
Ask
for more vegetable toppings (like mushrooms, peppers,
and onions) and less cheese on your pizza.
Add
some cooked dry beans to your salad. Or, if you
have a sweet tooth, add chopped apples, pears, or
raisins.
Add
broccoli, green beans, corn, or peas to a casserole
or pasta.
Have soup. You can stick
with the basics like tomato or vegetable
soup or mix up some minestrone or veggie
chili to cut winter's chill. When possible,
choose soups with less sodium.
Add
lettuce, tomato, onion, and cucumber to sandwiches.
Order salads, vegetable
soups, or stir-fried vegetables when eating
out.
Choose
beans, corn on the cob, or a side salad with low-calorie
salad dressing instead of French fries.
Try eating at least 2
vegetables with dinner.
Canned,
dried, and frozen fruits and vegetables are also
good options. Look for fruit without added sugar
or syrups and vegetables without added salt, butter,
or cream sauces.
Very
Vegetable Lasagna
Take
your favorite lasagna recipe and try adding different
combinations of your favorite vegetables between
the layers: mushrooms, spinach, broccoli, carrots,
zucchini, onions, or eggplant. Be creative.
Vegetable
Primavera
1.
Choose a combination of different vegetables, such
as mushrooms, tomatoes, cauliflower, and bell peppers.
Chop the vegetables into bite-size pieces.
2. Sauté in a skillet with a small amount of cooking
oil or non-stick cooking spray until the vegetables
are tender, but still crisp.
3. Toss with your favorite pasta and add garlic
and basil to taste.
4. Top with low-fat or fat-free parmesan cheese.
Make-Ahead
Salads
1.
Chop up some cucumbers, tomatoes, bell peppers,
and onions.
2. Lightly toss with a low-calorie version of a
salad dressing such as Italian or vinaigrette.
3. Store it in the refrigerator in a bowl with a
lid.
4. When you're ready to eat, take a scoop of the
marinated vegetables and spoon it over your favorite
lettuce and toss.
5. You have a flavorful salad in no time.
