Eating for Life

Strategy #4--Fruit juice and skim milk are familiar breakfast dri drinks. For an extra boost in the morning, why not try a fruit smoothie made from juice, fruit and nonfat plain yogurt blended together. Other nonfat choices are seltzer water, coffee, and tea.

These breakfast choices are sound nutrition choices because ause they are not only low in fat and cholesterol but also provide fiber, vitamins, and minerals. Some foods that you should choose less often are sausage, bacon, butter, whole milk and cream (including commercial nondairy creamer). These foods are high in saturated fat and cholesterol.

Lunch Strategy #1--Try a fiber-rich bean, split pea, vegetable, or e, or minestrone soup. Use commercially canned and frozen soups and cream soups less often--they can be high in sodium and fat. If you mak your own soup, use broth or skim milk to keep the fat content low.

Strategy #2--Have a bean salad or mixed greens with plenty of veg vegetables. For fiber include some vegetables like--carrots, broccoli, cauliflower, and kidney or garbanzo beans. For a low-fat dressing, try lemon juice or a reduced-calorie dressing. If you use regular dressing, use only a very small amount.

Strategy #3--Try sandwiches made with water-packed tuna, sliced iced chicken, turkey, lean meat, or low-fat cheese, and use whole-grai bread or pita bread. To decrease fat, use reduced-calorie mayonnaise, or just a small amount of regular mayonnaise, or use mustard. Mustard contains no fat.

Strategy #4--For dessert, have fresh fruit, low-fat yogurt, or , or a frozen fruit bar. Strategy #5--Fruit juice and skim milk are good beverage choices. ces. Club soda with a twist of lemon or lime, hot or iced tea with lemon, or coffee without cream are refreshing drinks.

At lunch, try to eat these foods less often: processed luncheon heon meats, fried meat, chicken, or fish; creamy salads, french fries and chips, richer creamy desserts, high-fat baked goods, and high-fat cheeses such as Swiss, cheddar, American, and Brie. Dinner