- One serving of whole grain cereal like Cheerios or Wheaties with one-half cup non-fat milk, one teaspoon sugar, one hard-boiled egg with a glass of water. 270 calories
- One slice of whole grain toast with two tablespoons peanut butter with a 10-ounce glass of non-fat milk. 375 calories
- Omelet made with two eggs, mushrooms, tomatoes, green onions, peppers and one ounce of shredded cheese with an apple and a glass of water. 410 calories
Be sure to measure your serving sizes. You can also substitute soy milk, almond milk or rice milk for the cows' milk. Almond and cashew butters are delicious alternatives to peanut butter. If you like something sweet and healthy, add fresh berries to your cereal, or sugar free fruit-only spreads to your toast. Live healthy with well balance diet.