Proteins

• Consider 2 to 3 oz. of lean meat, 1/2 cup cottage cheese, 1/4 cup baked beans, one egg, 4 oz. tofu, or 1 tbsp. peanut butter.

Carbohydrates

• Consider two slices of wheat bread, 1/3 cup pasta, 1 cup of soup or a fruit salad.

Vegetables

• Consider a tossed salad, sliced tomatoes and cucumbers, celery sticks or carrot sticks.

Dairy

• Consider 1/2 cup skim milk or 1/2 cup low-fat yogurt.

Sample Meals

• Try 2 oz. of sliced turkey, two slices of wheat bread, lettuce and tomato, 2 tsp. of salad dressing and a small orange.
  For another choice, try 1/2 cup low-fat cottage cheese, 1 cup of chicken noodle soup, celery sticks, six soda crackers and fruited sugar-free Jello.