Food for health: breakfast & lunch
Breakfast
Choose
fruit more often. Just a few great choices in the fruit family are: cantaloupe, grapefruit, strawberries, oranges, bananas, pears, and apples. Choose
whole-grain cereals and products more often. Examples are whole wheat or bran breads, and cereal. Try making pancakes and waffles with whole wheat flour instead of white flour and one whole egg and one egg white rather than two whole eggs. For a low-fat topping with fibre, try applesauce, apple butter and cinnamon, or fruit and low-fat plain
yogurt. Fruit juice and skim milk are familiar breakfast drinks. For an extra boost in the morning, why not try a fruit smoothie made from juice, fruit and nonfat plain yogurt blended together. Other nonfat choices are water, coffee, and tea. These breakfast choices are sound nutrition choices because they are not only low in fat and
cholesterol but also provide fibre, vitamins, and minerals. Some foods that you should choose less often are sausage, bacon, butter, whole milk and cream (including commercial nondairy creamer). These foods are high in
saturated fat and cholesterol.
Lunch
Try a fibre-rich bean, split pea, vegetable, or minestrone soup. Use commercially canned and frozen soups and cream soups less often--they can be high in sodium and fat. If you make your own soup, use broth or skim milk to keep the fat content low. Have a bean salad or mixed greens with plenty of
vegetables. For fibre include some vegetables like--carrots, broccoli, cauliflower, and kidney or garbanzo beans. For a low-fat dressing, try lemon juice or a reduced-calorie dressing. If you use regular dressing, use only a very small amount. Try sandwiches made with water-packed tuna, sliced chicken, turkey, lean meat, or low-fat cheese, and use
whole-grain bread or pita bread. To decrease fat, use reduced-calorie mayonnaise, or just a small amount of regular mayonnaise, or use mustard. Some types of mustard contain no fat - check the label. For dessert, have
fresh fruit, low-fat yogurt, or a frozen fruit bar. Fruit juice and skim milk are good beverage choices. Club soda with a twist of lemon or lime, hot or iced tea with lemon, or coffee without cream are refreshing drinks. At lunch, try to eat these foods less often: processed luncheon meats, fried meat, chicken, or fish; creamy salads, chips and crisps, richer creamy desserts, high-fat baked goods, and high-fat cheeses such as Swiss, cheddar, and Brie.
