Cabbage Slaw with a Twist

As the summer weather rolled in this weekend, I am sure you started up the BBQ and maybe had some other summer favorites. Summer favorites, although light and refreshing, can come at a high calorie cost undermining all of your efforts to look good at the pool or beach. Cole slaw is often a staple of summer parties, but the typical dressing is mayonnaise and sugar. Yikes! One serving of typical coleslaw is 150-200 calories and 11 grams of fat. With a few ingredient tweaks you can still enjoy this refreshing summer salad while packing a nutritional punch. This one is sure to be a new party favorite.

Cabbage is a member of the Cruciferous family that also included broccoli, cauliflower, bok choy, arugula, collard greens, kale, and other similar green leafy vegetables.

Health Benefits of Cabbage:
Anti-inflammatory benefits
Cholesterol Reduction
Anti oxidant support
Cancer Prevention
Digestive health

Cabbage is used in cancer prevention research because of its high antioxidant, anti-inflammatory benefits, and many glucosinolates. Sinigrin is one of the glucosinolate found in cabbage that has been linked to research in cancer prevention, notably bladder, colon, and prostate cancers.

It is also high in nutrients such as vitamin C, fiber, potassium, vitamin K, and has no cholesterol. Another one of its redeeming qualities is being low in calories, making it a great addition for those trying to lose weight.

Cabbage Slaw with a twist
Ingredients:4 cups thinly shredded cabbage
1 small apple sliced thin strips
1/4 cup chopped walnuts
1/2 cup dried cranberries
1 Tbsp. extra virgin olive oil
1/2 of fresh squeezed lemon- can subsisted reconstituted lemon juice
Salt to taste
Pinch of cayenne pepper

Directions:
1. Slice your cabbage as thin as you can unless you use pre-packaged shredded cabbage.
2. Leaving the skin on, slice a small apple into thin slices. It looks even prettier if you can julienne the apple strips.
3. Mix cabbage, apple, walnuts, and dried cranberries in a large salad bowl.
Dress with 1 Tbsp. extra virgin olive oil, lemon juice, salt, and sprinkle of cayenne pepper to taste.
4. Mix thoroughly; you do not want patched of cayenne pepper only in a few bits.

Makes 8 servings: 75 calories, 4.2 g. fat, 9 g. carbohydrates, 1.1 g. protein
http://recipes.sparkpeople.com/
Written by: Alyssa Picone, Dietetic Intern

Pastabilities from Nutrition Action

How to Find a Super Sauce: available at http://www.cspinet.org/nah/articles/pastabilities.html
by Jayne Hurley and Bonnie Liebman, September 2011PrintShare .

Quick. Cheap. Convenient. It’s no surprise that pasta is one of the most popular meals in homes (and at restaurants). That jar or tub of tomato, Alfredo, or pesto sauce is partly what makes pasta so easy. Yet picking a sauce can be anything but. Which has less salt? Less sugar? Little or no saturated fat? More flavor? Which claims on the label matter and which are just marketing blather? Here’s what you need to know.

Information compiled by Zahra Hassanali and Melissa Pryputniewicz.

1. Check the serving size.
Prego Heart Smart Ricotta Parmessan. Built-in cheese. Just missed an Honorable Mention.
The serving on Nutrition Facts labels is typically a half cup if it’s a red (tomato) sauce and a quarter cup if it’s an Alfredo or pesto. But watch out.

Companies like Le Grand, Sauces 'n Love, and Scarpetta use two level tablespoons (an eighth of a cup) for their pestos, and Whole Foods uses two tablespoons for its Mama’s Pesto and just one tablespoon for its 365 Basil Pesto. Seriously? One tablespoon?

Even a quarter or a half cup ain't much. Why are labels allowed to give calories, sodium, etc., for so little sauce? Because it only has to cover one cup of cooked pasta, which is the official serving. That’s the size of a baseball. It's more like a side dish than an entrée. Solution: add enough veggies to bump the volume up to main-dish territory.

2. Look for less salt.
Sodium is the Achilles’ heel of pasta sauces. Unless you find a no-salt-added brand that you like (we didn’t), that half-cup serving can get a rise out of your blood pressure. Sauces vary widely, as you can see from these typical sodium levels in some popular brands:

Francesco Rinaldi ToBe Healthy Garlic & Onion. Thick and herby.
200-300 mg: Amy’s Organic Light in Sodium, Cucina Antica, Dell’Amore
300-400 mg: Francesco Rinaldi ToBe Healthy, Muir Glen Organic, Prego Heart Smart, Prego Veggie Smart, Rao’s Homemade
400-500 mg: Classico, Colavita, Emeril’s, Prego, Ragú
500-600 mg: Amy's Organic, Barilla, Bertolli, Buitoni, Francesco Rinaldi, Hunt's, Newman's Own, Ragú Robusto
See the photos on this and the next page for the best-tasting Best Bites (no more than 300 mg of sodium in every half cup), Honorable Mentions (no more than 350 mg), and near misses. Better yet, make your own pasta sauce (see p. 15 for recipes).

3. Ignore vegetable claims.
"2 servings of veggies in every ½ cup of sauce!" boast Ragú’s Chunky tomato sauce labels. "More than 2 full servings of veggies," say Prego's Veggie Smart labels. "50% of your daily vegetable recommendation."

Dell'Amore Original Recipe. Complex. Seductive. Not your average tomato sauce.
Since each quarter cup of tomato purée or sauce is a serving of vegetables, according to the Food and Drug Administration, a half cup of just about any (mostly tomato) sauce would qualify as two servings. (Veggie Smart adds some sweet potato and carrot juice concentrates, which ups the vitamin A and boosts the vegetables above two servings.)

But you'd be better off not relying on a half cup of pasta sauce to supply two of the six daily servings of veggies (plus five servings of fruit) that the healthiest diets have. Not when you could feast on a broccoli-mushroom stir-fry or a spinach-artichoke-heart salad or a grilled vegetable kabob instead.

And don't bank on the lycopene in tomato sauce to lower prostate cancer risk. Recent studies have found no lower risk of prostate cancer-especially the aggressive type-in men who have higher blood levels of lycopene.

Classico Spicy Red Pepper. Not too spicy, with a pleasant sweet/tart balance.

4. Ignore "no sugar added" claims.
“No sugar added” is showing up on a growing list of sauce labels, from Bobby D’s, Cucina Antica, and Mario Batali to Patsy’s, Prego Veggie Smart, and Ragú Light. The less added sugar, the better. But a serving of most red sauces has only about 4 grams (one teaspoon) of added sugar, plus another 3 or 4 grams of sugar that occurs naturally in the tomatoes. If you have to choose between “no sugar added” and a lower-salt pasta sauce, go with less salt.

5. Don’t be swayed by “healthy” or “heart” claims."Fortified with DHA Omega 3," says the front of the Francesco Rinaldi ToBe Healthy label. Does that matter?

Rao's Homemade Arrabbiata. Fabulously spicy. Perfectly Balanced.
DHA is one of the two oils that give fish its healthy reputation (the other is EPA). If you don’t eat seafood and don’t want to take a DHA supplement, it's worth considering. But don't kid yourself. It would take just 1½ teaspoons of salmon to give you the 64 milligrams of DHA that are in a half cup of ToBe Healthy.

Prego Heart Smart also sounds special. It's low in fat, saturated fat, and cholesterol, and it has "more than a full serving of vegetables." But so do most other tomato-based pasta sauces.

Heart Smart’s best feature is its sodium (360 mg). You can find lower levels in fabulous premium sauces like Dell'Amore and Cucina Antica. But they’ll cost you two to three times as much.

6. Watch the saturated fat.
It doesn't matter if a pasta sauce has cheese or sausage or if it's bolognese (meat-based). As long as it’s red-and isn't a (creamy) vodka or rosa sauce-you shouldn’t have to worry about saturated fat.

Colavita Garden Style. Bright, fresh flavor with plenty of veggies..
Vodka, rosa, and Alfredo sauces, on the other hand, can have enough cream, cheese, and/or butter to do some damage. A half cup of vodka sauce, for example, ranges from a harmless 1½ grams of sat fat to 11 grams (half a day’s worth). Most fall between two and six grams. (Those at the lower end don't contain much cream.) Unfortunately, Colavita Vodka, the only one to earn an Honorable Mention, didn’t win any taste awards.

The saturated fat numbers on Alfredo labels look similar to the numbers on vodka labels: three to six grams per serving. But a serving of Alfredo sauce is a quarter cup, while a serving of vodka sauce is a half cup. So if you eat a half cup of Buitoni’s Alfredo, for example, you'll end up with 14 grams of sat fat and 280 calories. Pour it on a cup of pasta (200 calories), and it’s like eating a Quarter Pounder with Cheese. A half cup of Whole Foods refrigerated Alfredo sauce dumps 26 grams of sat fat-more than a day's worth-into your lap.

7. Go easy on the pesto.
A traditional pesto-made with basil, extra-virgin olive oil, pine nuts, Parmesan cheese, and garlic-packs 200 to 400 calories, 400 to 800 milligrams of sodium, and three to six grams of saturated fat in every quarter cup. While pesto's fat largely comes from heart healthy oils and nuts (exception: cream supplies most of the three grams of sat fat in Sauces 'n Love Pink Pesto), there’s little you-or your hips or blood pressure-can do about the calories and sodium. Tip: stretch your pesto by thinning it with a couple of tablespoons of the pasta cooking water. You'll use less...and it will coat the pasta better.

8. Don’t fall for extra-virgin olive oil claims.

Dell'Amore Artichoke & Capers. A subtle, satisfying, delicious sauce.
"Made with extra virgin olive oil," say the labels on many Newman’s Own pasta sauces. First of all, there's very little oil in jarred tomato sauce, so the kind of oil probably doesn’t matter. Second, some of the Newman’s Owns that make the claim-the Five Cheese, Marinara, Mushroom Marinara, and Roasted Garlic & Peppers, for example-have more soybean oil than olive oil. (In fact, they have more salt than olive oil.)

In contrast, Bertolli and Eden Organic use only olive oil. So do Amy's Organic, DeLallo, Dell'Amore, Gia Russa, Lucini, Mario Batali, Muir Glen Organic, Sauces 'n Love, Scarpetta, and Victoria. And none of their labels brag about it.

9. Pour your sauce over whole-grain pasta.

Mario Batali Tomato Basil. Quality tomatoes and fresh basil make for a winner.
A cup of white pasta is a decent source of protein (7 grams) and fiber (2½ grams). But whole wheat pasta beats white hands down. While it has no more protein, it delivers more fiber (6 grams per cup), magnesium, vitamin E, and zinc...and has a more interesting taste. And brands like Bionaturae Organic and Whole Foods 365 have found a way to make 100 percent whole wheat pasta that isn't gritty or gummy.

If you can't find those brands, look for Barilla Whole Grain, which is 51 percent whole wheat, or (grittier-tasting) Ronzoni Healthy Harvest Whole Grain, which is 54 percent whole wheat. (Kudos to Barilla for putting the percentage right on the front of the box. We had to call Ronzoni to find out.) Barilla wouldn't tell us what percentage of the grain in its Barilla Plus is whole. But it contains more semolina (refined wheat) than anything else.

If you're on a gluten-free diet, try one of Lundberg's Brown Rice Pastas.

10. Follow your taste buds, but don’t forget your pocketbook.
The two knockout pasta sauces—Rao's and Dell'Amore-are expensive ($7 to $10 a bottle) for a reason. They use the highest-quality ingredients, and they're simmered for far longer than most other sauces. But don't ignore the other brands pictured on pages 12 and 13. They're all worth a taste. You may find one you love...and save a bundle.
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This article is reprinted from the December issue of Nutrition Action Healthletter. To view the full content click below.

Blog Series: The Pro's and Con's of Dietary Fat

2 of 6: Portion Size

One of the biggest mistakes when trying to lose or maintain weight is eating healthy foods but in large portions. Even healthy foods have calories. Through the years, one of the pitfalls I have observed is overconsumption of nuts, trail mixes, and seeds as meals or snacks. Reasons for choosing larger portions of these items are to increase protein intake and "they are healthy." But this is a misunderstanding.

¼ cup of trail mix = 170-230 calories. And who can eat just ¼ cup?
½ cup of shelled sunflower seeds = 375 calories

The only food category that can be consumed in unlimited quantities is non-starchy vegetables. The more vegetables, the better for you.

When consuming fat, it is important to choose the appropriate portion size to avoid excess calories that can lead to weight gain or a weight loss plateau. The following are each one serving of fat:

1 teaspoon: any oil, mayonnaise, butter, margarine

1 tablespoon: low fat margarine, low fat mayonnaise, regular sour cream, nut butters, regular salad dressing, cream cheese

2 tablespoons: Avocado, half & half/cream, reduced fat sour cream, reduced fat salad dressing, reduced fat cream cheese

6-10 nuts: Almond, cashew, walnut halves, peanuts, pecans
Tip: A serving of nuts will fit into a small mint tin. Try packing a portion of nuts to eat at work. Do not eat these items near an open bag where you can keep going back for more.

8 large olives

Be aware of foods that have hidden fats. Even if the fat is not visible, calories can add up quickly. These include pizza, ice cream, sweets, crackers, cake, cookies, chips, and microwave popcorn.

Tune in Monday 8/1 to learn about harmful saturated fats!

Decoding Meat & Dairy Product Labels

There is a lot of misconception in the marketplace regarding labels on meat and dairy products. What to do terms like "cage free," "natural," or "organic" mean? Below is a link from the Environmental Working Group demystifying label terms on dairy and meat products.

Decoding Meat + Dairy Product Labels - 2011 Meat Eaters Guide Meat Eater's Guide to Climate Change + Health Environmental Working Group

Filling up on Fiber

The average American consumes 14 grams of dietary fiber a day, which is considerably less than the recommended level of 25-38 grams per day. The human gastrointestinal tract is 26 feet long. Fiber acts as a scrub brush to effectively rid toxic substances from the body, which otherwise may accumulate and cause health problems. Fiber normalizes bowel movements, lowers the risk of chronic disease, promotes a feeling of fullness, and helps regulates blood sugar. It is perhaps more important for a bariatric patients to consume adequate fiber because it can help alleviate constipation, which is a common nutritional complication.

Dietary fiber is found only in plant foods: fruits, vegetables, nuts and grains. Canned and frozen fruits and vegetables contain just as much fiber as raw ones. However, other types of processing may reduce fiber content. Drying and crushing, for example, destroy the water-holding qualities of fiber.

Top 10 Fiber-licious foods:

1. Split Peas
2. Lentils
3. Black Beans
4. Lima Beans
5. Turnip Greens
6. Artichokes
7. Brussel Sprouts
8. Broccoli
9. Raspberries
10. Apples

The key is to find ways to incorporate natural sources of fiber into your diet. This can be achieved by following the golden rule of “Protein and Produce” at each meal and choosing non-meat sources of protein such as legumes.

By: Jill Joseph, Dietetic Intern

Sugar- where is it and how can I avoid it?

Sugar is a popular additive that food manufactures can sneak into foods, oftentimes without our even knowing it. As well as those that are naturally occurring in fruit and dairy, sugar is commonly added to processed foods to prevent spoilage and improve flavor. The negative effects of sugar far outweigh the benefits. It is quickly metabolized by the body and does not contribute to a feeling of fullness, meaning we are hungry soon after eating. Sugar is a source of empty calories, providing no nutritional value, and promotes obesity and chronic disease.

Manufacturers are sneaky. You may be surprised to learn sugar may be lurking in ketchup, canned meats and fish, luncheon meats, and food seasoning. There are many different types of sugar, therefore it may be difficult to identify.

Here is a list of just a few popular names that “sugar” can assume:

• Ingredients ending in “-ose”
• Sucrose, Glucose, Fructose, Galactose, Dextrose, Lactose
• High Fructose Corn Syrup
• All types of syrup: Rice syrup, Corn syrup, Carob syrup, Maple syrup
• Brown sugar
• Dextran
• Fruit juice
• Honey
• Invert Sugar
• Malt
• Molasses
• Turbinado sugar

To decrease your sugar intake, check nutrition labels for the above words, and try and limit these from your diet. Choose items that have fewer than 5 ingredients listed on the label. This means they are more natural, and less processed than others. Limiting sugar can aid in weight loss, but more importantly, choosing minimally processed foods promotes overall health and long-term satiety and fullness.


By: Jill Joseph, Dietetic Intern

Pan Seared Salmon with Citrus Salsa

Healthy Cook
Click on the link for the Pan Seared Salmon with Citrus Salsa recipe and two other fish entrees.

Nutrition Action is one of the best sources of nutrition/health information that I have found. Subscriptions are affordable. You can also scan the archives for articles that may interest you.

Make room on the grill for fruits and veggies

by Chris Bachman, R.D. Accessed on 4/25/11 from http://www.coloradoan.com/article/20110425/LIFESTYLE/104250308

Grilled vegetables are irresistibly tasty, healthy, easy to cook and offer countless options from which to choose. Once you grill vegetables, their ease and magnificent flavor will have you doing it again and again.

Grilled vegetables cook quickly so they retain their vitamin content. Direct flame and intense heat from grilling has been shown to create cancer-causing substances in meat. Marinating meat before grilling, as well as removing excess fat and turning frequently, can help reduce this risk. Grilled fruits and vegetables, on the other hand, do not form these undesirable substances.

The easiest way to grill vegetables is to simply brush them with olive oil to prevent them from sticking, turning until tender. For best results, your grill should be warm, but not hot as it would be for meat. You should be able to hold your hand over the grill for 5 seconds.

Marinades add flavor, nutrition and fragrance to any item you grill. Don't be afraid to forgo pre-made sauces and seasonings and make your own. Self-made sauces and seasonings are inexpensive, simple to make and add depth and uniqueness to a recipe without excess fat, sugar, sodium or calories.

A classic no-fail marinade uses olive oil and balsamic vinegar in equal parts or to taste. Be creative and add minced garlic, basil, oregano, marjoram, coriander, rosemary, thyme and black pepper or other herbs. Marinade vegetables for 5 to 30 minutes. Drain the vegetables well and grill, turning often for 10 minutes or until done. Lightly coat the cooking surface with oil to prevent sticking.

Read the entire article at http://www.coloradoan.com/article/20110425/LIFESTYLE/104250308

Quick and Easy Salmon Marinade

I often get asked how to cook fish. Cooking fish can be intimidating and many worry it will smell fishy in the house. I have not found these assumptions to be true. I am not a fish cooking expert, but learned how to work with fish. It was easier than I imagined. I started with the marinade below and advanced into other varieties of fish. This marinade has been a mainstay of my kitchen.

Ingredients
1 1/2 pounds salmon fillets
lemon pepper to taste
garlic powder to taste
salt to taste
1/3 cup soy sauce
1/3 cup brown sugar
1/3 cup water
1/4 cup vegetable oil

Directions
1. Season salmon fillets with lemon pepper, garlic powder, and salt.

2. In a small bowl, stir together soy sauce, brown sugar, water, and vegetable oil until sugar is dissolved. Place fish in a large resealable plastic bag with the soy sauce mixture, seal, and turn to coat. Refrigerate for at least 2 hours.

3. Preheat grill for medium heat.

4. Lightly oil grill grate. Place salmon on the preheated grill, and discard marinade. Cook salmon for 6 to 8 minutes per side, or until the fish flakes easily with a fork. If the fish has skin, remove the skin before eating.

5. Be Creative. I have also used this marinade on chicken and beef/chicken/tuna kabobs. It flavors vegetables as well.

From allrecipes.com

The Learning Curve of Cooking

It never ceases to amaze me when I hear “I don’t cook.” If one does not cook, then one must eat out or piece together a meal of highly processed items that are typically microwavable. As I have mentioned before, to move forward one must abandon old ways of thinking and behaving. One of the definitions of insanity is doing the same thing over and over expecting to get a different result. This same thought applies for weight loss and health. If one does not lose weight or become healthy by eating out every day before bariatric surgery, then one should not expect to lose or maintain a significant amount of weight after bariatric surgery.

I have to admit that I am no different than my clients. Cooking, preparing and planning are no easier for a dietitian than anybody else. It is falsely believed that a degree in dietetics absolves RDs from following the same guidelines. As many of you know, knowing does not imply doing. To do, one must take action by applying what is known.

After completing a masters degree, I had to recommit to eating out less by preparing healthy and delicious meals. Last Saturday afternoon, I dragged out a new cookbook, by a famous Food Network chef, and choose three new recipes to try. I assumed that the Food Network chef had fail-proof recipes, but I was wrong.

Anytime we try something new there is room for error, but we cannot let it drag us down. After spending money, time and effort on my new menu items, I was highly disappointed. Only 1 out of the 3 recipes I tried was actually good. The other two were HORRIBLE! I was disappointed, disheartened and upset. At least when you get food from your favorite restaurant you know it will taste good no matter how bad it is for you!

However, this cannot be an excuse to return to old habits. Even the best will fail. I am putting the cookbook back on half.com hoping to earn my money back to buy a new cookbook.

Cooking can be learned at any age. All you have to do is try. Over time it will get easier and tastier! Check the blog next Monday, 5/2, to learn tips on cooking, planning and grocery shopping.

Fajitas/Tacos with a Twist!

Fajitas or Tacos with a Twist

Ingredients:

Pam Spray

1 pound of lean meat (if using whole muscle meat, cut into small cubes)

3 peppers cleaned and sliced (you can also use a bag of frozen peppers)

1 onion cleaned and sliced

1 can black beans (rinse and drain)

1 can diced tomatoes (drain)

1 packet of taco or fajita seasoning

1/2 c. taco sauce (optional)

Directions: Coat a large skillet in Pam Spray. Add chopped or ground meat, peppers and onion. When the meat looks close to done and the vegetables are tender, add the remaining ingredients. Allow to simmer for 5 minutes. Serve with favorite low calorie toppings.

Hint: One of my favorite ways to make this with a unique flavor is to grill the chicken breast and shred it prior to entering into the skillet with the vegetables. You can also use a variety of lean meat such as lean steak, lean ground turkey, lean ground beef or soy crumbles.

Nutrition Information (yields 20 servings): 91 calories, 1.8 g. fat, 0.5 g. sat fat, 410 mg Sodium, 8.8 g. Carbs, 1.8 g. fiber, 9 g. Pro

Lunch and Dinner Menu Ideas

When making meals think of meat as a side dish and fruits/vegetables (produce) as the main entree. Last week in the chew and chat session we discussed using the 1/4, 1/4, 1/2 rule. One quarter of the plate should be meat, one quarter starch and try to fill half of the plate with produce. Try these lunch and dinner choices each 500 calories or under.

• 5 oz. canned chicken or tuna with 2 tbsp. low fat mayo, 6 triscuits, 1 piece of fruit, 1 string cheese
• Garden burger on a whole wheat bun with 1 slice low fat cheese, 1 cup garden salad with 2 tbsp low fat dressing
• ¾ cup refried beans or 1 black bean burger with shredded low fat cheese, salsa, and low fat sour cream. Serve on shredded cabbage or lettuce.
• 1 whole wheat pita with 4 oz. deli meat (turkey, ham, or chicken) with low fat cheese, mustard, lettuce, and tomato. Choose a piece of fresh fruit as a side.
• 1 can turkey or vegetarian chili with 2 tbsp low fat cheddar cheese.
• 3 oz. grilled or baked chicken with 1 cup steamed or roasted vegetables, ½ baked potato with 1 tsp. butter.
• 3 oz. baked or grilled fish with ½ baked sweet potato and 1 cup steamed vegetables.
• 3 oz. grilled salmon with 1 cup steamed vegetables with ½ cup brown rice.
• 2 tacos made with soft corn tortillas, 5 oz. ground turkey, 2 tbsp. shredded cheese, lettuce, and tomato.
• 4 oz. meatloaf with 1 cup steamed vegetables, ½ cup quinoa.
• 1 ½ cups fresh spinach with 3 oz. chicken breast, 1 tbsp. nuts, add your favorite veggies and 2 tbsp. low fat salad dressing.
• 1 to 1.5 cups Lentil soup, Black Bean Soup or Vegetarian Chili top with ¼ c. low fat cheese. Serve with favorite veggies on the side.
• Whole wheat pita pizza: ¼ c. pizza sauce, 2 tbsp. low fat cheese, and add plenty of fresh veggies. Kids love this one! Prepare it as a family.
• 3 turkey meatballs with ½ cup tomato sauce with 1 cup whole wheat pasta.

Breakfast Menu Ideas

Breakfast does not have to be boring. Each of these breakfasts is 350 calories and under. If you are no a breakfast eater no worries, you can use any food you like for breakfast. Make a peanut butter and jelly sandwich or any other healthy foods you like!

• 2 scrambled eggs and 1 piece of fruit and 1 slice whole wheat toast with 1 tsp. jelly
• 1 packet plain oatmeal with 1/2 cup blueberries and 1 small serving of almonds
• Fruit and Yogurt Parfait: 3 oz. low fat granola with 6 oz. low fat yogurt and ½ cup raspberries
• Fresh fruit smoothie with ½ cup fresh strawberries(or your favorite fruit), 1cup skim milk, and 1 scoop protein powder
• 1 cup Kashi cereal with ½ cup skim milk and 1 banana
• ½ cup part skim ricotta cheese and 1 cup berries
• 1 slice whole wheat toast with 2 tbsp peanut butter topped with 1 serving dried fruit
• 2 egg whites with 2 tbsp low fat cheddar cheese with 2 slices Canadian bacon
• 2 veggie breakfast patties and 2 egg whites, ½ whole wheat English Muffin, 1 piece fruit
• 2 slices turkey bacon and 2 egg whites, 1 whole wheat English muffin
• ½ cup 1% cottage cheese with ½ cup canned pears, 1 slice whole wheat toast and 1 tsp. peanut butter