A cinnamon roll is about 500 calories. Our healthy breakfast plate on the right is just 250 calories and contains more food!Most over-sized baked goods found in so many coffee shops and bakeries can mean starting the day with too many calories not to mention a high dose of fat and sugar. Most large pastries are well over 400 calories.The healthy breakfast plate formula is 1 cup milk/nonfat yogurt, 1 serving whole grain and 1 cup fruit. Variations might include:

• oatmeal with skim milk, fruit
• yogurt with whole grain cereal, fruit
• smoothie (skim milk, fruit)
• whole grain toast
• whole grain cereal, skim milk, fruit

When choosing foods for lunch and dinner, think vegetables! Half of the plate should be non- starch vegetables like salad, steamed broccoli, spinach, summer squash, asparagus, cabbage, tomatoes, etc. The other half should be split between a starchy, high fiber food like potatoes, yams, or whole grains and a lean protein choice.Good low-fat choices include:

• Rice with baked chicken or fish, veggies
• Pasta with vegetables and lean turkey
• Low-fat chili with rice, salad
• Stir fry veggies with rice, lean protein
• Potatoes, fish, steamed veggies
• Lentils, rice, salad with lowfat dressing