Say YES™ to food

Main Meal #1
Tropical Breeze smoothie (combine and blend until smooth 1/2 cup pineapple juice, 3/4 cup nonfat vanilla yogurt, 1 banana and 3 ice cubes) Bran muffin 1/2 pumpernickel bagel with 1 tsp. honey 1 low-fat pumpkin muffin 1 slice whole wheat toast, 1 tsp. all-fruit spread 1/2 oat bran English muffin, 1 tsp. Neufchatel cheese

Stay-Slim Snack
Hard boiled egg
Hot tea with lemon and 1 tsp. honey or sugar-free sweetener

Main Meal #2
3 ounces lean pork 1 meatless burger 3 ounce tuna steak 3 ounces turkey 3 ounces grilled salmon
1/2 cup barbecued beans
1/2 cup cole slaw (add finely chopped carrots and tomatoes)
Water or diet soda

Stay-Slim Snack
1 oz. low-fat cheese
2 low-fat Triscuits or other low-fat whole grain cracker

Main Meal #3
1 cup risotto with veggies (carrots, broccoli, onions, or other favorites)
2 cups romaine lettuce with 1/2 chopped tomato, 1/4 cup celery and sprinkled with 1 Tbsp. shredded Parmesan cheese and fat-free dressing
4 ounces orange or grapefruit juice (calcium-fortified if desired)

Stay-Slim Snack
8 animal crackers 1 soft pretzel with hot mustard 3 butterscotch candies 1/2 English muffin with 1 tsp. all fruit preserves 3 cups fat-free air-popped or microwave popcorn (spritz with butter flavor oil spray)

For Men
2000 calories a day can be easily accomplished by:
Increasing pork to 4 ounces at meal # 2.
Increasing baked bean serving to 1 cup.
Adding 1 whole grain roll to 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.

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