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.