Say YES™ to food

Power Boost
4 peanut butter crackers
1 bottle Perrier or other bottled water

Main Meal #2
Mediterranean salad made with 2 cups romaine lettuce, 2 Tbsp. sundried tomatoes, 1 ounce Gorgonzola cheese, and 1 Tbsp. walnuts sprinkled with 1 Tbsp. flavored olive oil and balsamic vinegar.
1 whole grain roll
Tea with lemon and sugar substitute or 1 tsp. sugar

Immunity Boost
1 cup nonfat or low-fat coffee or vanilla yogurt with 1 Tbsp. wheat germ mixed in
Bonus: opt for sugar-free yogurt and choose one of the following bonus treats:
1 light beer 4 ounces red wine 1 snack size "Almond Joy" 1 snack size "Butterfinger" 10 potato chips

Main Meal #3
3 ounces baked or grilled fresh salmon or other fish
1/2 cup brown rice
1 cup steamed carrots and fresh broccoli florets
3 slices tomato sprinkled with 1 Tbsp. fresh Parmesan cheese, broiled

Bedtime Immune Booster
1 pear 1 tangerine 1-1/4 cups cubed watermelon 1 nectarine 3/4 cup mandarin oranges

For Men
2000 calories a day can be easily accomplished by:
• Drinking 8 ounces of grapefruit juice at meal # 1.
• Using 1 tsp. margarine or butter on roll at meal # 2.
• Adding an additional roll at meal # 2 and # 3.
• Eating 5 ounces of salmon at meal # 3.

Daily Reminders

•	Print your menu choices for today--keep it handy for reference.
•	Record your food choices in your food diary.
•	Find out more about the power of foods in the Good Foods Glossary.

Questions? Tips?
To share your YES™ Plan successes, strategies, and questions in the Say YES™ to Food Discussion hosted by nutritionist Susan Mitchell, Ph.D., R.D., simply post your message here:

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