BREAKFAST
option one
plain fat-free yogurt with low-fat granola and mixed fresh berries
1/2 cup orange juice

option two
2-egg omelet made with low-fat cheese, chopped veggies and low-fat ham or turkey
1 slice whole-grain toast topped with fruit spread
1/2 cup grapefruit juice

option three
Shredded wheat cereal with skim milk and a banana
1 slice whole-wheat toast with peanut butter
1/2 cup tomato juice

LUNCH
option one
hearty veggie lentil soup
1 slice whole-wheat bread topped with low-fat cream cheese
1/2 grapefruit
1 cup skim milk

option two
turkey sandwich on whole-grain bread
1 cup dark greens such as kale or spinach with low-fat dressing
1 medium tangerine
1 cup skim milk

option three
grilled chicken sandwich on whole-grain bread
1/2 cup sliced tomatoes
1 large orange
1 cup skim milk

DINNER
option one
3 ounces fillet of sole
1 baked potato topped with low-fat sour cream or plain yogurt
1/2 cup steamed broccoli
sliced peaches
1 cup skim milk

option two
3 ounces grilled flank steak
1/2 cup vegetable pasta salad
1/2 cup steamed spinach
sliced pears
1 cup skim milk

option three
3 ounces chicken and rice bake
1 cup tossed dark greens with low-fat dressing
2 small plums
1 cup skim milk

SNACKS: Eat one of these snacks mid-morning, mid-afternoon and in the evening if you're still hungry and active. Remember to eat every three to four hours throughout the day to keep energy levels high.

• 1/2 cup dried fruit mixed with 1/4 cup nuts
• apple with peanut butter
• banana with peanut butter
• orange slices and one ounce of low-fat cheese
• 1 cup Fiber One cereal with skim milk
• 1/2 turkey or ham sandwich on whole-grain bread
• 1/2 cup chickpeas, chopped tomatoes and cucumbers with 2 tablespoons low-fat Italian dressing
• 1/2 whole-grain English muffin with 1 ounce melted cheese
• 1/2 whole-grain bagel with 2 tablespoons hummus
• 1 boiled egg with 1 slice whole wheat bread
• 1/2 cup low-fat cottage cheese with 1/4 cup pineapple
• 1 cup plain yogurt with 1/4 cup low-fat granola
• 1/2 cup water-packed tuna with 6 low-fat Triscuits

Healthy Dos and Don'ts:

Do:
• Drink plenty of water -- at least 64 ounces -- throughout the day
• Take a daily multivitamin supplement
• Choose whole, unrefined grain products as often as possible
• Limit alcohol to no more than one drink per day at the most
• Eat a piece of fruit if you're craving something sweet
• Try one long-lasting butterscotch hard candy when all else fails and sugar cravings can't be denied

Don't:
• Skip meals or snacks
• Eat fried foods and other foods high in fat (French fries, onion rings, fried fish, etc.)
• Eat potato chips
• Eat gravy and sauces
• Drink beer, wine, alcohol, soda or sweetened beverages (Snapple, Fruitopia, etc.)
• Consume added sugar (in coffee, tea, cereal, etc.)
• Eat white bread and crackers