EXAMPLE OF A GOOD BREAKFAST

Pick ONE from each category and you have a great breakfast, lunch or dinner!

Protein	Carbohydrate	Fat	Fruits and Vegetables
2 eggs	2 oz. unsweetened whole grain cereal (about 1 bowl)	1 tbsp. butter	1 fruit - apple, pear, orange, banana
8 oz. (1 cup) cottage cheese	2 slices whole grain bread	1 tbsp. oil	1 cup of grapes, berries, melon
8 oz. yogurt	4 oz. whole grain (brown rice, Kasha, millet, etc.)	1 tbsp. nut butter	All vegetables (except corn and potatoes):  at least 2-3 cups per meal, except breakfast (unless you want them for breakfast, too)
16 oz. (2 cups) milk	1 cup oatmeal	1 tbsp. mayonnaise
2 oz. cheese (2 slices)	1/2 cup potato or sweet potato	2 tbsp. salad dressing
6 oz. beans or tofu	2 rice cakes	DO NOT SKIP!  This will keep you from getting hungry.
4 oz.fish, meat or poultry (a little bigger than a deck of cards)	4 corn thins (whole grain only)
2 oz. nuts or nut butter
You can mix or match.  For example, you can have one egg + 1 oz. cheese (1 slice) or 1/2 cup cottage cheese + 1 cup milk.

Eat 3 meals a day, choosing one selection from each category.  If you want a snack, choose one half of each selection, or just a protein plus a vegetable or fruit.

To make a meal, divide a plate:  1/3 protein (4-6 oz.), 2/3 pile high with vegetables plus a carb and a fat.

Do not skip meals!  Skipping meals can make you fat.  Do not eat white flour or white sugar.