Eye-Opening Meal Ideas

Breakfast

• Add fresh strawberries, banana or blueberries to whole grain cereals.
• Add low-fat or skim milk and dried fruits to oatmeal.
• Replace half the flour with whole-wheat flour when making pancakes or waffles.
• Order coffee or cappuccino with low-fat or skim milk.
• Whip up an omelet with leftover vegetables.
• Make a fruit salad with whatever you have in the refrigerator.
• Add peanut butter to English muffins and bagels instead of butter.

Lunch

• Prepare soups with milk for added calcium, vitamin D and protein.
• Add chopped or frozen veggies to your soups.
• Make sandwiches with fiber-rich bread and add lean meats and avocados.
• Add a vegetable topping to your sandwich for an added boost of nutrients.
• Add a slice of cheese to your sandwiches for calcium and protein.
• Try peanut butter and jelly on wheat bread.
• Add fresh fruits to your lunch for dessert.
• Eat a salad with grilled chicken or fish, lots of vegetables, and fat-free dressing.
• Make your own low-fat salad dressings.

Dinner

• Use 90 percent lean ground beef in tacos, chili and spaghetti sauce.
• Add vegetables to your lasagna.
• Make a salad with spinach and romaine lettuce and add tomatoes, onions, bell peppers and hard-boiled eggs.
• Try whole-wheat macaroni and cheese.
• Add shredded carrots or zucchini to meatloaf, casseroles, breads and muffins.
• Top your baked potato with low-fat yogurt.
• Smother angel food cake with berries.
• Roast or grill your meats with potatoes, bell peppers, onions and mushrooms.
• Stuff peppers or tomatoes with couscous, brown rice or bulgur.

Snacks
Quick, healthy on-the-go snacks include:

• Whole grain cereal with low fat yogurt
• Lean meats rolled in whole wheat tortilla with tomatoes
• Baked tortilla chips with a black bean dip
• Trail mix
• Low-fat or fat-free cottage cheese with sliced strawberries or cantaloupe
• Whole-grain pita triangles with hummus or sun-dried tomato spread
• A 100 percent fruit juice bar
• Baked french fries served with salsa
• Low-fat yogurt drinks
• Whole-grain crackers
• Mozzarella cheese sticks
• Cereal bars
• Baked chips or low-fat popcorn
• Fresh fruit
• Low-fat or fat-free milk
• 100 percent fruit or vegetable juice
• Instant oatmeal packets with dried fruits
• Instant vegetable or bean soups
• Peanut butter
• Light microwave popcorn
• Dried fruits and nuts
• Canned fruits in water or 100 percent fruit juice

Smart Fast-Food Choices

• Grilled chicken sandwich with lettuce and tomatoes (hold the mayo)
• Roasted veggie wrap
• Salad entrees with grilled veggies and low-fat dressing
• Thin-crust pizza with veggie toppings
• Baked potato topped with broccoli and shredded cheese
• Sliced apples or mandarin oranges
• Low-fat or fat-free milk, 100 percent fruit juice or water

Dining-Out Options

• Minestrone soups
• Lean entrees such as beef sirloin, pork tenderloin or skinless chicken
• A stir fry loaded with broccoli, carrots, cabbage and peppers
• Tomato-based whole-wheat pasta dishes
• Fruit sorbet for dessert

Healthy-Eating and Living Tips

• Share or take home half of your meal.
• Eat one less slice of pizza than usual.
• Enjoy a single scoop of ice cream instead of a double.
• Cut smaller slices cake and pie.
• Use low-fat or fat-free salad dressings.
• Use light cream cheese, sour cream and yogurt.
• Swap sweetened soft drinks for calorie-free versions.
• Use sugar substitute for cereals, coffee and baked goods.
• Walk or bike wherever you can.
• Volunteer for household jobs such as vacuuming, raking leaves, gardening and walking the dog.
• Take a spinning or aerobics class.
• Join a dance class or sport's team.

Schedule family "activity time.