By Carleton Rivers, MS, RD, LD
Breakfast
- Add vegetables to your omelet (like bell peppers, onion, spinach, broccoli, zucchini, squash and/or tomatoes)
- Put sliced fresh fruit on your plain, unsweetened yogurt or oatmeal
- Have a bowl of berries as a side dish with your morning eggs
Lunch
- Eat a salad that is packed with vegetables and dark leafy green lettuce; not just iceberg lettuce!
- Add a handful of baby carrots or celery sticks to your lunch
- Eat a piece of fruit (like an apple or orange) or have unsweetened applesauce
- Wrap deli meat and cheese around vegetables to make a deli roll-up
Dinner
- Add chopped vegetables to casseroles and sauces
- Eat steamed or sautéed vegetables as a side dish
Snack
- Dip vegetables (like carrots or celery) into salad dressing
- Spread cream cheese, peanut butter or pimiento cheese onto celery sticks
- Eat a spoonful of peanut butter spread with an apple
Dessert
- Eat a small piece of fresh fruit (like half an apple or 1 cup of berries)
- Top a bowl full of berries with sugar-free whipped cream
Modified source: Beth Marks, J. S. (2010). Health Matters: The Exercise Nutrition Health Education Curriculum for People with Developmental Disabilities. Paul H. Brookes Publishing Co.