Saturday, March 4, 2006


  • Cheese and crackers.
  • A small sandwich, just one slice of bread, made whit whole grain bread and deli meat, or the traditional peanut butter and jelly.
  • Half a cup of tortilla chips with 1/3 cup of bean dip or guacamole
  • Cereal and milk – try to make it whole grain cereal and partly skimmed milk, more fiber, less fat.
  • Small can of tuna with bread or crackers - feel free with lettuce ant tomato, careful with the mayonnaise.
  • Yogurt with applesauce or fruit spread.
  • Half a cup of home made trail mix: ¼ roasted nuts, ¼ sunflower seeds ½ and raisins, for instance.
  • Raw vegetables with hummus, peanut butter, baba ganoush, guacamole or low fat cheese -baba ganoush is a dip made from roasted eggplant, with garlic and lemon juice.
  • Chocolate, an ounce, with nuts and raisins or whole grain bread.
  • Skim milk and one or two cookies, bran muffins, slice of fruitcake, or flapjacks, all that is great home made, no trans fat.
  • Cheese, try fresh cheese, or yogurt with fruit: banana, 12 grapes, 10 strawberries, one small apple.
  • Milk shake or fruit smoothie made with reduced fat milk or low fat yogurt, frozen fruit, two teaspoons of sugar and two or three drops of vanilla extract.
  • Baked beans on toast.

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