Nutrient Rich Foods
The Eye-Opener (200-300 Calories): Wrap 1/2 cup shredded low-fat mozzarella
cheese, 1/2 cup roasted green and red pepper slices, and 2 teaspoons horseradish
mustard inside 2 ounces deli-sliced lean roast beef. Enjoy with 1/2 cup orange juice.
Power Pop-Up (300-400 Calories): Toast a 4-inch whole grain toaster waffle and top
with 1 cup low-fat or fat-free yogurt and 1/2 cup mixed berries.
Rainbow Fruit Parfait (400-500 Calories): Layer 1 cup low-fat or fat-free yogurt
with 1/2 cup blueberries, 1/2 cup sliced strawberries and 1/2 cup sliced kiwifruit.
Sprinkle with 1/2 cup low-fat granola.
Pita and Peanut Butter Surprise (200-300 Calories): Spread 1 tablespoon
peanut butter inside a 4-inch whole wheat pita pocket and stuff with 1/2 cup
sliced strawberries. Serve with 1 cup fat-free milk.
The Comfort Zone (300-400 Calories): Spread 2 slices whole wheat bread with
1-1/2 teaspoons butter. Make a sandwich with 2 ounces sliced reduced-fat cheese,
such as smoked mozzarella, and grill. Serve with 1 cup tomato basil soup.
Decision-Free Favorite (400-500 Calories): Place 3 ounces lean ham and 2
ounces low-fat Swiss cheese on a whole grain bun. Top with 2 tablespoons stoneground
mustard and romaine lettuce. Accompany with a small sliced apple.
Good-for-You Grill (300-400 Calories): Marinate 3 ounces salmon in orange
juice. Grill with 1/2 cup baby red potatoes, 1/2 cup onions and 6 asparagus
spears tossed with 1 teaspoon olive oil. Serve with a crusty whole grain roll.
Family Favorite (400-500 Calories): Top 1 cup cooked whole wheat pasta
with 3 ounces cooked ground skinless turkey breast or 90-95% lean ground
beef mixed with 1/2 cup Italian-style tomato sauce. Serve with 1 cup spinach
salad tossed with 1 tablespoon low-fat Italian dressing.