Eye-Opening Meal Ideas

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Fruit and vegetables

  • Add fresh strawberries, banana or blueberries to whole grain cereals.
  • Add low-fat or skim milk and dried fruits to oatmeal.
  • Replace half the flour with whole-wheat flour when making pancakes or waffles.
  • Order coffee or cappuccino with low-fat or skim milk.
  • Whip up an omelet with leftover vegetables.
  • Make a fruit salad with whatever you have in the refrigerator.
  • Add peanut butter to English muffins and bagels instead of butter.
Cereal with blueberries
  • Prepare soups with milk for added calcium, vitamin D and protein.
  • Add chopped or frozen veggies to your soups.
  • Make sandwiches with fiber-rich bread and add lean meats and avocados.
  • Add a vegetable topping to your sandwich for an added boost of nutrients.
  • Add a slice of cheese to your sandwiches for calcium and protein.
  • Try peanut butter and jelly on wheat bread.
  • Add fresh fruits to your lunch for dessert.
  • Eat a salad with grilled chicken or fish, lots of vegetables, and fat-free dressing.
  • Make your own low-fat salad dressings.

  • Use 90 percent lean ground beef in tacos, chili and spaghetti sauce.
  • Add vegetables to your lasagna.
  • Make a salad with spinach and romaine lettuce and add tomatoes, onions, bell peppers and hard-boiled eggs.
  • Try whole-wheat macaroni and cheese.
  • Add shredded carrots or zucchini to meatloaf, casseroles, breads and muffins.
  • Top your baked potato with low-fat yogurt.
  • Smother angel food cake with berries.
  • Roast or grill your meats with potatoes, bell peppers, onions and mushrooms.
  • Stuff peppers or tomatoes with couscous, brown rice or bulgur.

Quick, healthy on-the-go snacks include: Girl with apple
  • Whole grain cereal with low fat yogurt
  • Lean meats rolled in whole wheat tortilla with tomatoes
  • Baked tortilla chips with a black bean dip
  • Trail mix
  • Low-fat or fat-free cottage cheese with sliced strawberries or cantaloupe
  • Whole-grain pita triangles with hummus or sun-dried tomato spread
  • A 100 percent fruit juice bar
  • Baked french fries served with salsa
  • Low-fat yogurt drinks
  • Whole-grain crackers
  • Mozzarella cheese sticks
  • Cereal bars
  • Baked chips or low-fat popcorn
  • Fresh fruit
  • Low-fat or fat-free milk
  • 100 percent fruit or vegetable juice
  • Instant oatmeal packets with dried fruits
  • Instant vegetable or bean soups
  • Peanut butter
  • Light microwave popcorn
  • Dried fruits and nuts
  • Canned fruits in water or 100 percent fruit juice

Smart Fast-Food Choices
  • Grilled chicken sandwich with lettuce and tomatoes (hold the mayo)
  • Roasted veggie wrap
  • Salad entrees with grilled veggies and low-fat dressing
  • Thin-crust pizza with veggie toppings
  • Baked potato topped with broccoli and shredded cheese
  • Sliced apples or mandarin oranges
  • Low-fat or fat-free milk, 100 percent fruit juice or water

Dining-Out Options
  • Minestrone soups
  • Lean entrees such as beef sirloin, pork tenderloin or skinless chicken
  • A stir fry loaded with broccoli, carrots, cabbage and peppers
  • Tomato-based whole-wheat pasta dishes
  • Fruit sorbet for dessert
Healthy food choices
Healthy-Eating and Living Tips
  • Share or take home half of your meal.
  • Eat one less slice of pizza than usual.
  • Enjoy a single scoop of ice cream instead of a double.
  • Cut smaller slices cake and pie.
  • Use low-fat or fat-free salad dressings.
  • Use light cream cheese, sour cream and yogurt.
  • Swap sweetened soft drinks for calorie-free versions.
  • Use sugar substitute for cereals, coffee and baked goods.
  • Walk or bike wherever you can.
  • Volunteer for household jobs such as vacuuming, raking leaves, gardening and walking the dog.
  • Take a spinning or aerobics class.
  • Join a dance class or sport's team.

Schedule family "activity time".