Breakfast
1 ½ cup Raisin Bran
1 cup milk (preferably skim or 1%)
banana or ½ cup 100% juice
Lunch
6” Turkey Sub w/ veggies
baked Doritos
Water, milk, or tea
Snack
fruit, pudding, or granola bar
Dinner
1 cup cooked pasta
½ cup pasta sauce
shredded cheese
3oz chicken breast
1 cup milk
fruit or vegetables
Snack
½ - 1 cup ice cream
Breakfast
english muffin with light cream cheese
mocha made with skim milkfruit
Snack
trail mix from vending machine
Lunch
kids meal from McDonalds w/ skim milk
Dinner
grilled cheese
tomato soup
salad w/ light ranch dressing
Snack
3 cups light microwave popcorn
Breakfast
Fruit, yogurt, and granola parfait
milk
Snack
low-fat yogurt and grapes
Lunch
tuna with light mayo and crackers
milk or light lemonade
Snack
fruit, carrots, pudding, or granola bar
Dinner
broccoli rice casserole
1 pc bread with butter
fruit
1 cup milk
Snack
bagel with light cream cheese
Smart Grocery Shopping
1. Concentrate shopping time around the perimeter of
the grocery store. Fill your cart with produce first.
2. Watch your beverages. Choose 100% fruit juices
instead of juice drinks and beware of soft drinks, which
can contain up to 11 teaspoons of sugar.
3. Do not shop when you are hungry.
4. Think whole grains! Cereals are a great source of
fiber. Find cereals with at least 5g fiber per serving.
5. Beware of featured items at the end of aisles and at
the check out counter. These foods are usually loaded
with fat and calories plus make you spend more money
on things you don’t really need.
6. Make a list, and stick to it.
7. If you are trying to find convenient, on-the-go items,
look for foods that are high in fiber and have both carbohydrates
and protein.
8. Clip coupons before you go to the store. Only use
1 ½ cup Raisin Bran
1 cup milk (preferably skim or 1%)
banana or ½ cup 100% juice
Lunch
6” Turkey Sub w/ veggies
baked Doritos
Water, milk, or tea
Snack
fruit, pudding, or granola bar
Dinner
1 cup cooked pasta
½ cup pasta sauce
shredded cheese
3oz chicken breast
1 cup milk
fruit or vegetables
Snack
½ - 1 cup ice cream
Breakfast
english muffin with light cream cheese
mocha made with skim milkfruit
Snack
trail mix from vending machine
Lunch
kids meal from McDonalds w/ skim milk
Dinner
grilled cheese
tomato soup
salad w/ light ranch dressing
Snack
3 cups light microwave popcorn
Breakfast
Fruit, yogurt, and granola parfait
milk
Snack
low-fat yogurt and grapes
Lunch
tuna with light mayo and crackers
milk or light lemonade
Snack
fruit, carrots, pudding, or granola bar
Dinner
broccoli rice casserole
1 pc bread with butter
fruit
1 cup milk
Snack
bagel with light cream cheese
Smart Grocery Shopping
1. Concentrate shopping time around the perimeter of
the grocery store. Fill your cart with produce first.
2. Watch your beverages. Choose 100% fruit juices
instead of juice drinks and beware of soft drinks, which
can contain up to 11 teaspoons of sugar.
3. Do not shop when you are hungry.
4. Think whole grains! Cereals are a great source of
fiber. Find cereals with at least 5g fiber per serving.
5. Beware of featured items at the end of aisles and at
the check out counter. These foods are usually loaded
with fat and calories plus make you spend more money
on things you don’t really need.
6. Make a list, and stick to it.
7. If you are trying to find convenient, on-the-go items,
look for foods that are high in fiber and have both carbohydrates
and protein.
8. Clip coupons before you go to the store. Only use
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