Meal Planning Ideas

Do you have good intentions of eating healthfully to control or lose weight but don’t know where to start? Here are some great meal ideas from breakfast through dinner. Pick and choose your favorites to start eating better now! We have suggested meals that are low in fat and feature lower-calorie cooked grain dishes (mostly whole), fruits, vegetables, beans and low-fat dairy items:Breakfast:• Oatmeal with raisins and skim milk• English muffin with jam, banana and yogurt• Whole grain cereal, skim milk, fresh fruit• Yogurt mixed with fruit and whole grain cerealSnacks:• Baby carrots, fat-free light yogurt• Fat-free light yogurt, fresh fruit• Low-fat vegetable soup• Baked potato with fat-free sour cream• Apple, orange, banana or other fruitLunch and Dinner:• Large low-fat salad, low-fat stiry fry dish• Large low-fat salad, low-fat soup• Large low-fat salad, low-fat chili• Large low-fat salad, low-fat pasta dish• Large low-fat salad, beans and rice• Baked fish or chicken, large lowfat salad, rice or potato• Large low-fat salad, baked potato with fat-free sour cream• Large low-fat salad, low-fat risotto dishRecipes are found at www.foodandhealth.comStaple Items to Keep on Hand for Healthful Meals:ApplesBaby carrotsBananasBerriesCucumberFruits in seasonGrapefruitGreen onionsMelonPotatoesSalad greensTomatoesVeggies in seasonCans of low-fat, low-sodium chili or beansCans of low-sodium vegetable soupEnglish muffinsFlavored vinegar for saladLentils or other dried beansLow-cal fruit preservesOatmealPastaPasta sauce, low sodiumRaisinsRiceWhole grain cereal (unsweetened)Fat-free sour creamParmesan cheeseSkim milkYogurt - fat-free, lightChicken breastsFish, fresh or frozen, unbreadedFrozen beans/legumes  (sodium free)Frozen stir fry veggies