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Diet eBook 2008
Only $20.75
Limited Edition!
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Sample Menu
The sample menu on this page shows how to get 5 servings of fruits and vegetables without much fuss
or expense. Fruit and vegetables serving sizes are smaller than most people imagine which makes them
easy additions to a meal or snack.
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Breakfast:
Slice a medium or half a large banana on top of your cereal or toast. Above all else, don't forget your
morning juice if you are in a hurry. Just 6 ounces of 100% fruit juice or low-sodium vegetable juice
counts as a serving.
Tally: 2 servings.
Midmorning Snack:
Unsweetened portable applesauce counts as a serving and is easy to snack on anywhere. Like those
baby carrots? Eat just five or six baby carrots and you have another serving. A handful of dried fruit
(1/4 cup) will do the trick too.
Tally: 3 servings.
Lunch:
When you need a quick lunch, try ordering a pita sandwich or wrap loaded with vegetables or a cup
of hearty vegetable soup. Add a small side salad with low-fat dressing and feel your energy rise.
Tally: 5 servings.
Dinner:
Even if you only have 5 minutes, dinner veggies are easy and delicious. Consider cooking canned
or frozen peas or cauliflower in the microwave for a quick and delicious meal. Try a microwave-cooked
sweet potato with 1 teaspoon of butter, a splash of apple juice or squeeze of lemon and a light
sprinkling of cinnamon and brown sugar. A ½ cup of berries for another serving.
Tally: 7 servings.
Dessert:
Who said you couldn't have dessert? Remember, the healthy diet zone is a FUN diet! Stock your
freezer with 100% juice Popsicles, or place ½ cup of berries, peaches or other favorite fruit or
low-fat frozen yogurt in your freezer. You have added another serving to your day.
Daily total: 8 servings
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