Say YES™ to food

Energy Boost
1 ounce walnuts (about 14 halves) or pecans (about 20 halves)
Flavored water

Main Meal #2
1 ounce mozzarella cheese (soy or dairy) and tomato sandwich made with whole grain bread (toasted if desired) and 1 tsp. light mayo
8-12 ounces water or tea with lemon and 1 tsp. sugar or sugar substitute
1 banana or other small piece of fruit

Power Boost
4 ounces nonfat frozen yogurt

Main Meal #3
3 ounce filet mignon with garlic cloves
1 baked potato with 1/4 cup salsa
2 cups spinach salad with 2 Tbsp. oil and vinegar dressing
Bonus: Opt for fat-free dressing and earn one of the following bonus treats: 4 ounces red wine 4 ounces white wine 1 whole grain roll 1 small piece angel food cake with berries 4 ounces sorbet

Rejuvenating Sleep Snack
1 low-fat granola bar 1 apple 1 plum 2 fig bars 1 oz. reduced-fat whole wheat crackers e.g. Wheat Thins

For Men
2000 calories a day can be easily accomplished by:
• Increasing portion size of filet mignon to 6 ounces at meal # 3.
•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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