Healthy Suggestions for Fueling Your Daytime

HEALTHY SUGGESTIONS FOR FUELING YOUR DAYTIME

BREAKFAST

Choose a whole grain + protein + fruit

Whole grains: oatmeal, high fiber/low sugar cereal (such as Barbara’s Puffins, Erewhon Raisin Bran, Cascadian Farm’s cereals, Kix, Wheaties, Total, Kashi Cinnamon Harvest, Kashi Vanilla Graham Clusters, Kashi Heart to Heart Honey Toasted Oats, Post Grape Nuts, Quaker Honey Nut Oatmeal Squares), low-fat granola, whole wheat bread, whole wheat pita, whole wheat flat bread, whole wheat English muffin, 6″ whole wheat tortilla, ½ whole wheat bagel

Protein: low-fat milk, soy milk, low-fat Greek yogurt, low-fat cottage cheese, 1-2 egg whites or a whole egg, 2 TB nut butter (almond or peanut), handful of nuts, lean animal protein such as chicken, turkey or fish

Some bars can be good combinations of grains and protein: Fiber One, Kashi Go Lean, Special K, Quaker Chewy Trail Mix, Kind, Odwella, Cliff, Luna

Fruit: 1c berries, grapes or cut up fruit or one medium piece of fruit (fresh or frozen, avoid canned)

Some Breakfast Examples: whole wheat English muffin with egg whites, turkey bacon and fruit; yogurt with low-fat granola and fruit; oatmeal made with milk with fresh or frozen fruit added; whole wheat tortilla, turkey, egg whites, with an orange; granola bar, yogurt and fruit; hard boiled egg, whole wheat toast and fruit; a bar and fruit

LUNCH

Choose greens + protein + vegetables + whole grain or starchy vegetable

Protein: 1 whole egg or egg whites, chicken breast, salmon, turkey, tuna (without mayo if buying at a deli), tofu, beans, edamame

Vegetables: greens such as spinach, romaine, kale or mixed greens plus other vegetables like carrots, tomato, bell peppers, broccoli, snap peas and asparagus

Grains/Starchy vegetables: 1/4c quinoa, whole wheat couscous, brown rice, whole wheat pasta, wild rice; small whole wheat roll, slice of whole wheat bread or whole wheat pita; ½ c corn, peas, butternut squash or sweet potatoes

Choose only 2 fats: 1 TB of olive oil or vinaigrette, handful of nuts, 1/4 avocado, 1 oz of cheese, 2 TB of hummus

Add freely: vinegar, lemon juice, honey mustard, fat free dressing

SNACK

Choose a protein + whole grain, vegetables or fruit

Protein: hummus, 1 TB nut butter, string cheese, mini babybel cheese, deli meat slices, handful of nuts, low-fat yogurt, low-fat cottage cheese, tuna (with up to 2 tsp of lite mayo)

Whole grains: cereal bar, whole wheat crackers, whole wheat mini pitas, brown rice cakes, oatmeal, high fiber/low sugar cereal (see examples from breakfast), low-fat granola, whole wheat bread, whole wheat pita, whole wheat flat bread, whole wheat English muffin, 6″ whole wheat tortilla, ½ whole wheat bagel

Vegetables: carrot sticks, mini bell peppers, bell pepper slices, broccoli, cauliflower, snap peas

Fruit: 1c berries, grapes or cut up fruit or one medium piece of fruit (fresh or frozen, avoid canned)

Snack Examples: 90 calorie cereal bar + fruit; whole wheat crackers + babybel cheese, string cheese, hummus or almond butter; ½ bagel + peanut butter; apple + peanut butter; raw carrots + hummus; brown rice cake + string cheese, hummus or almond butter; low-fat Greek yogurt; tuna and crackers; bowl of oatmeal or cereal made with low-fat milk; applesauce + 2 mini babybel cheeses; small whole wheat tortilla + turkey slices or string cheese