Breakfast and Snack Ideas...

BREAKFAST :

Kashi Go Lean Crunch = 1 cup 210 cals 3 g fat 4 g fibre
(does not include milk)

Oatmeal = 1/3 cup 114 cals 2 g fat 3 g fibre
Can add milk or soy milk
Almonds chopped Fresh Blueberries Fresh Strawberries Fresh Cranberries
Banana Dried Cranberries Raisins Sunsweet Prunes cut up Cinnamon
Honey

Yogurt + fruit
Yogurt + 1/4c. granola

Bob’s Red Mill 10 grain Hot Cereal = ¼ cup 180 cals 2.5 g fat 5 g fibre
Can add milk or any of the above additives

Bob’s Red Mill 5 Grain Rolled Hot Cereal = 1/3 cup 130 cals 1 g fat 5 g fibre

2 Slices Toast With Peanut Butter, light PB Kraft= 1 Tbsp = 80 cals 6 g fat 1 g fibre

2 Whole Wheat Waffles Toasted and topped with 3 TBsp Fat Free Sour Cream and 2/3 c blueberries (or other berry)

Cream of Wheat = 3 Tbsp 100 cals 0 fat 1 g fibre
(milk not included)

Add some juice:

Apple Juice 120 cals
1 cup Minute Maid Simply Orange Juice = 120 cals
Pomegranate Blueberry Juice = 140 cals

Snack Ideas:

Popcorn with cinnamon sprinkled on it
Cracker Jack Butter Toffee Rice Cakes
Care Grains First Whole Grain snack crackers
Dairyland Classic Vanilla Yogurt
Source low fat yogurt with fruit or granola
Angel Food Cake
Pretzels
Bagel Crisps – cinnamon/raisin bagel sliced into thin pieces and baked until crispy
Fruit source bar
Smoothies


TIPS…

• Try a new food or recipe each week
• Don’t grocery shop when you are hungry
• Do up a sample weekly menu and stick to it
• Try popcorn with cinnamon sugar sprinkled on it.
• 28 grams of almonds = 14 grams of fat, only 1 gram of saturated fat
• Try the beer can cooker for chicken on the bar-b-q
• Try Boca Burgers, or Yves – for meatless meals
• Use a cast iron skillet, minimal amount of oil used, and no sticking to the pan
• Use a Chinese Steamer to cook veggies
• Remember Cottage Cheese
• Make sure you are eating enough calories throughout the day.

• Lean Meat – remove all skin and visible fat
• Beef – Choose: Round, Loin, Sirloin, Chuck arm
• Pork – Choose: Tenderloin, Center loin, Ham
• Poultry – Choose: White meat, no skin,
• Veal – Choose: All cuts except ground
• Avoid processed lunch meat (eg. bologna)

• Buy raw almonds and toast them yourself, same with sunflower seeds etc.
• Increase Water and Decrease Pop Coffee Tea
• Limit salt and processed food
• Go Brown - eliminate white!! - Bread, pasta, rice tortillas etc.
• Eliminate Creamy, white sauces, and creamy soups (alfredo)
• Try to start each meal with a big glass of water, can substitute with flavored water (not the carbonated type)
• Using sharp cheese will decrease the amount of cheese you have to use
• Increase fibre
• Use Applesauce with pork instead of gravy, Cranberry sauce instead of gravy with turkey or chicken
• Make an apricot or peach jam glaze for pork
• Add chopped spinach, pureed veggies to spaghetti sauce or lasagna
• Limit extras – butter, margarine, oils, mayo, dressings, etc.
• Use fresh herbs – adds more flavor to food