Breakfast

  • One-half cup of 2% milk
  • One-half cup of cereal
  • Four to 6 oz of citrus or tomato juice or 1⁄2 cup of cantaloupe or strawberries

Snack

  • One-half cup of 2% milk
  • One-half cup of banana
  • One slice of whole wheat bread
  • One teaspoon of margarine (or butter)
  • One teaspoon of jelly

Lunch

  • One-half cup of 2% milk
  • One sandwich—2 slices of whole wheat bread, 1 teaspoon of margarine (or butter) or 2 teaspoons of salad dressing, and 1 oz of meat or cheese
  • One-fourth cup of dark-yellow or dark-green vegetable

Snack

  • One teaspoon of peanut butter or 1 slice of low-fat cheese
  • One slice of whole wheat bread or 5 crackers

Dinner

  • One-half cup of 2% milk
  • Two oz or about 1⁄4 cup of meat, fish, or chicken
  • One-half cup of pasta, rice, or potato
  • One-half cup of vegetables
  • One teaspoon of margarine (or butter) or 2 teaspoons of salad dressing


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