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Make Over Your Diet

A Few Quick Meal Examples

Breakfast would not be bacon and eggs (both are high in fat and cholesterol). Instead, how about a big bowl of old-fashioned oatmeal with cinnamon and raisins? Or a half cantaloupe and a slice of whole grain toast? Or a steaming bowl of grits? More breakfast ideas >

For lunch, how about black bean chili or minestrone or a quick veggie burger? Or perhaps your tastes call for a Mediterranean-style grain and vegetable salad such as tabouli, with cucumber and tomato slices piled into a whole-wheat pita pocket. Or maybe some veggie hoppin’ john (black-eyed peas, vegetable, and rice dish) with a side of steamed collards? Other delicious options include green salads topped with fresh fruit and nuts or wraps and sandwiches filled with grilled vegetables, hummus, and/or veggie meats (healthy deli slices that substitute for bologna or other fatty meats) with lettuce and tomato. More lunch ideas >

For dinner, how about spaghetti with marinara sauce, vegetable stir-fry over rice, spinach lasagna, or a bean burrito with salsa? Other hearty delicious options include a plate of mashed potatoes, veggie “chicken” patty, corn, and green salad or corn bread, lima beans, and sweet potatoes with a side of watermelon pickle. More dinner ideas >

For snacks, how about some sliced fresh fruit, an applesauce cup, or a homemade cookie? Other healthy options include bagels (plain or flavored, no cheese, butter, or margarine), fruit, crudités—baby carrots, celery sticks, cucumber slices, broccoli florets, cherry tomatoes, sweet red or yellow pepper slices, etc. Or try vegetarian instant soup cups (split pea, lentil, etc.), toast with jam (no butter or margarine), baked chips with salsa or bean dip, fruit cups packed in juice, or trail mix, nuts, or dried fruit.

For desserts, try fresh or cooked fruit—such as fruit salad, mixed berries, gingered melon wedges, poached pears with raspberry sauce, or a baked apple stuffed with dates and cinnamon, or a fruit smoothie or freeze made with frozen fruit and juice or soymilk. Try fat-free fruit or chocolate sorbet, or for an occasional treat try soy ice creams, and vegan baked goods—homemade or purchased. More snack and dessert ideas >

Of course, these are just a few examples. There are many, many more—enough to fit every taste. Shortly, we’ll plan your own healthy menu. 

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