Say YES™ to food

Main Meal #1
1/2 cup grape juice
1 egg and 1 ounce low-fat cheese or soy cheese on whole grain toast
3/4 cup raspberries 3/4 cup blueberries or strawberries 1 orange 1 cup cantaloupe 1 banana 3/4 cup fresh golden pineapple

Fitness Fuel
2 biscotti
8 ounces skim milk or soy milk

Main Meal #2
3 ounces tuna salad (made with 1 tsp. light mayo and 1-2 tsp. plain nonfat yogurt, diced apples or finely chopped carrots) served on romaine lettuce
1/2 tomato (sliced)
Tea with sugar substitute or 1 tsp. sugar or water with lemon 1 pear 1 banana 1 tangerine 1 nectarine 1 cup mixed fresh fruit (peaches, grapes, berries, citrus)

Fitness Fuel
1/4 cup trail mix

Main Meal #3
1 piece Italian bread, toasted and spread with roasted garlic or light spritz of olive oil Stir fry (Chinese veg., 2 oz. chicken); 1 cup brown rice black bean burrito or soft taco (no cheese) 1 1/2 cups red beans and rice 2 cups whole wheat pasta, 1 cup marinara sauce 4x6 piece vegetable lasagna
1/2 cup steamed baby carrots OR 1 cup Romaine vegetable salad with 1 slice avocado
Bonus: Opt for fat-free dressing and earn one of the following bonus treats (about 80 calories):
2 ounces ice cream (10% fat) 4 ounces light ice cream 3-4 ounces frozen yogurt 1 small chocolate chip cookie 20 M&Ms

Youth-boosting Snack
1/2 cup sliced mango 1 fresh apricot 1/4 cup dried blueberries or cherries 1/2 cup fresh orange sections 1/2 cup light ice cream with extra calcium

For Men or for Extra Calories After a Heavy Workout
2000 calories a day can be easily accomplished by:
• Increasing portion of tuna to 6 ounces at meal # 2.
•Adding 6-8 low-fat whole grain crackers such as Triscuits or Wheat Thins to meal # 2.
•Increasing portion of chicken to 4 ounces at meal # 3.
•Adding an additional piece of Italian bread or a small baked potato with salsa 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.

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