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For breakfast, choose whole grains like a hearty steel-cut oatmeal (McCann’s) or a high-fiber cereal like Kashi GoLean or Heart to Heart or Uncle Sam’s. Aim for a cereal with five grams of fiber or more per serving. A nice dose to fiber will help keep energy, blood sugar and hunger levels stable throughout the morning. Choose unsweetened flavors to skip excess sugar and calories. Top with fresh berries or banana slices and a touch of honey for some natural sweetness and an antioxidant boost. Sprinkle a tablespoon or two of ground flaxseed meal or chopped walnuts into cold or hot cereal or mix into a yogurt-fruit parfait for a satistying shot of healthy omega-3 fats.
For lunch, it depends whether you are out or at home. At a restaurant, choose the grilled or roasted salmon instead of the meat or chicken. Pair it with steamed or lightly sautéed vegetables and a healthy complex carbohydrate like brown rice pilaf, couscous or baby roasted potatoes. Or as an alternative, have it over a salad and get an antioxidant boost. If you’re brown bagging it, make a whole-wheat wrap sandwich with two to three thin slices of avocado with grilled chicken, fresh turkey slices, or canned salmon or tuna (packed in water). At the salad bar, go for something loaded with fresh vegetables (and even fruit), and toss in a couple of walnuts for healthy fats. Choose a full-fledged vinaigrette dressing like balsamic or red wine vinaigrette to get the benefit of healthy fats from the olive oil. Don’t be fooled by low-fat or fat-free dressings that may skimp on heart-healthy olive oil (they’re often loaded with extra sugar and carbohydrates).
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