Nutritious Meals and Snacks
The Importance of Breakfast
1.A higher-fiber granola bar (like Fiber One chewy bars), a banana, and 8 ounces low-fat or skim milk. This breakfast will give you 365 calories, 67 grams carbohydrate, 12 grams fiber, 13.5 grams protein, 7.5 grams fat, 3.6 grams saturated fat, 15 mg cholesterol, and 235 mg sodium.
2. 1 small whole-wheat bagel, 1 ounce reduced-fat cheese or 1 tablespoon natural peanut butter, plus 1 cup fresh fruit (like sliced strawberries). (384 calories, 65 grams carbohydrate, 12.3 grams fiber, 20 grams protein, 6 grams fat, 3 grams saturated fat, 15 mg cholesterol , 654 mg sodium.)
3. Omelet made with 1/2 cup egg substitute, 1/2 cup vegetables, and 1 ounce reduced-fat cheese, served on 100% whole-grain English muffin. (288 calories, 35 grams carbohydrate, 7 grams fiber, 28 grams protein, 6 grams fat, 2.5 grams saturated fat, 15 mg cholesterol 724 mg sodium.)
Guidelines for smart snacking
- Dairy product;
- Protein-rich food (meat, beans, poultry, seafood, eggs, nuts, seeds);
- Whole-grain rich food (first ingredient is a whole grain or product is 50% whole grains by weight); or
- Combo food that has at least ¼ cup fruit and/or vegetable
Explain why each snack is healthy.
- fruit is healthy because it is natural.
- veggies are healthy because they give you energy.
- Dairy is healthy because it helps keep your bones healthy.
- Protein is healthy because it gives you the strength that you need .
- Whole grain is healthy because it helps your body.