Spend Your $ on Powerhouse Fruits and Vegetable!

We have all heard “eat your fruits and vegetable” once in a while. The Pharmacy industry seems to be in business and BIG. Have you wondered why you are asked “how much did you spend out of pocket medical expenses?” when you are filling your Tax Return Form? Well is because a ridiculous chunk of our income does go towards medication(s). Recently I was reading an article about Powerhouse Fruits and Vegetables (PFV), and confirmed where I rather spend my hard earned money. I was reading this article for the purpose of reducing the risks of developing chronic disease, and studies have shown financial stress is a crucial factor in chronic stress.

            As a nutrition geek, I know I have to eat my leafy greens and citrus food group; however this definition of powerhouse fruits and vegetable breaks it down! In this article Powerhouse Fruits and Vegetable is defined in 17 nutrients of public health importance for the Food and Agriculture Organization of the United Nations and the Institute of Medicine. The characteristics for PFV were: leafy greens, yellow/orange, citrus, and cruciferous food items. The nutrients tested were: potassium, fiber, protein, calcium, iron, thiamin (B1), riboflavin (B2), niacin (B3), folate, zinc, retinoid (vit A), pyridoxine (B6), cobalamin (B12), ascorbic acid ( vit C), calciferol ( vit D), tocopherol (vit E), and quinone (vit K); depending on the type of vitamin and their source the name may be slightly different.

            This research found eight nutrients: fiber, folate, zinc, and vitamins B6, B12, C, D, and E as nutrient protective agents against some cancers and heart diseases. These eight nutrients scored 100 % of Daily Value of the qualifying nutrients per 100 calories. The nutrient density scoring system was on a scale of 10.47 - 122.68 with a medium score of 32.23 and a correlation with PFV groups of P = .001, making their finding very significant.

What to eat but not limited to.
Leafy Greens	Chard, beet green, spinach, chicory, leaf lettuce.
Yellow/orange	Carrots, tomato, winter squash, sweet potato.
Citrus	Lemon, orange, lime, grapefruit.
Cruciferous	Watercress, Chinese cabbage, collard green, kale, arugula.
Allium	Scallion and leek.
Berry	Strawberry and blackberry.

The scoring system was a platform with a purpose of educating people about nutrient density. The overall consumer message is to incorporate these food items in your everyday diet. Build an overall lifestyle that incorporates a balanced diet and physical activity as the first source of disease prevention.

            The easiest and fastest way to get all these great nutrients is in a smoothie. Due to the preparation method of smoothies, you will get the most nutrient for your buck. So get creative and adventurous! Check your social media for great, fast, and easy recipes that will make your life easier and will nourish your body. Share your favorite recipe!

Older Adult Nutrition

Good nutrition plays a key role in healthful aging. Nutrients needs, and the way the body uses some nutrients, changes as we age. As we age the calories we need decrease, however this varies based on our activity level, physical activity and lifestyle choices we have made throughout our lives. The decline in our metabolism is a combination of the natural loss of muscle mass and the tendency toward less daily physical activity. Research suggests a man at age 60 needs 300 fewer daily calories than he needed at age 30s. Research suggests a woman at age 60 needs 600 fewer daily calories than he needed at age 20s. Although the calorie needs decreases, the need for nutrients does not decrease. In fact the requirement for some nutrients actually increases in older adults; this is when the choice of nutrient dense foods plays an important role. . Here are the top vitamins and nutrients to look out for and how to get enough.

9 Nutrients Older Adults May Be Missing:

Vitamin B12

B12 is important for creating red blood cells and DNA, and for maintaining healthy nerve function. Getting enough B12 is a challenge for older people because they can’t absorb it from food as well as younger people. Even if your diet contains enough, you may be falling short. How to hit the mark: Eat more foods rich in B12. The richest sources include fish, meat, poultry, eggs, milk, dairy products, and animal organs like liver. Talk to your doctor about whether you should take a B12 supplement. Consume fish 2 times a week, snack on cottage cheese, drink milk at least once a day, and egg up your breakfast!

Folate/Folic Acid

You may have heard of folate. Too little of this essential B vitamin is known for contributing to anemia and increasing the risk of a pregnant woman having a baby with a neural tube defect. Older people whose diets don’t include a lot of fruits and vegetables or fortified breakfast cereals may be falling short. How to hit the mark: Now that breakfast cereals are fortified with folate, deficiencies are less common. Still, if you don’t eat breakfast cereals or plenty of fruits and vegetables, it’s wise to ask your doctor if you should take a supplement that contains folate,

Calcium

Calcium plays many roles in the body. But it is most important for building and maintaining strong bones. Unfortunately, surveys show that as we age, we consume less calcium in our diets. Calcium is so essential that if you don’t get enough, your body will leach it out of your bones. Coming up short on calcium has been shown to increase the risk of brittle bones and fractures. How to hit the mark: Help yourself to three servings a day of low-fat milk and other dairy products. Other good dietary sources of calcium include kale and broccoli, as well as juices fortified with calcium. Calcium-rich foods are by far that best choice. The body needs both calcium and protein for bone health. So the ideal source of calcium is dairy products, not supplements. If you tend to steer clear of dairy products, talk to your doctor about whether you should take a supplement. Smoothies made with yogurt, fruit, and even vegetables can be an attractive option for people who have lost their appetite, have trouble chewing, or have a dry mouth.

Vitamin D

Vitamin D helps the body absorbs calcium, maintain bone density, and prevent osteoporosis. Recent findings suggest that D may also protect against some chronic diseases, including cancer, type 1 diabetes, rheumatoid arthritis, multiple sclerosis, and autoimmune diseases. In older people, vitamin D deficiency has also been linked to increased risk of falling. Many Americans fall short on vitamin D, which is mainly produced by the skin when exposed to sunlight. How to hit the mark: Many foods are fortified with vitamin D, including cereals, milk, some yogurts, and juices. Few foods naturally contain vitamin D. However, vitamin D is found in salmon, tuna, and eggs. Researchers are currently debating what the recommended level of vitamin D for optimal health should be. Many experts think older people need to take vitamin D supplements, since the skin becomes less efficient at producing the vitamin from sunlight as we age. For now, the best advice is to talk to your healthcare provider.

Potassium

Getting enough potassium in your diet may also help keep bones strong. This essential mineral is vital for cell function and has also been shown to help reduce high blood pressure and the risk of kidney stones. Unfortunately, surveys show that many older Americans don’t get the recommended 4,700 mg of potassium a day. How to hit the mark: Fruits and vegetables are by far the richest dietary sources of potassium. Banana, prunes, plums, and potatoes with their skin are particularly rich in potassium. By helping yourself to fruits and vegetables at every meal, you can get enough potassium. If you’re considering potassium supplements, talk to your doctor first. Just as too little potassium can be a problem, too much potassium can be very dangerous for your health.

Magnesium

Magnesium plays a crucial role in some 300 different physiological processes. Getting enough can help keep your immune system in top shape, your heart healthy, and your bones strong. Many whole foods, including vegetables, contain magnesium. But it is often lost in processing. Absorption of magnesium decreases with age. Some medications older people take, including diuretics, may also reduce magnesium absorption. How to hit the mark: Fill your plate with as many unprocessed foods as possible, including fresh fruits, vegetables, nuts, whole grains, beans and seeds, all of which are great sources of magnesium.

Fiber

Fiber helps promote healthy digestion by moving foods through the digestive tract. Foods rich in fiber, including whole grains, beans, fruits, and vegetables, have many other health benefits, including protecting against heart disease. If you don’t eat a lot of these whole foods, chances are you’re not getting enough fiber. You’re not alone. Most Americans only get about half the recommended levels. How to hit the mark: Eat more whole grains, nuts, beans, fruits, and vegetables. Be creative. Try adding cranberry sauce to your turkey and whole wheat bread sandwich. Family can help out with this too, divide up pumpkin seeds, nuts, blueberries, or already-chopped vegetables into snack size bags and leave them in the refrigerator so they're ready to eat. And talk to your doctor about taking a fiber supplement.

Omega-3 Fats

These unsaturated fats, found primarily in fish, have a wide range of benefits, including possibly reducing symptoms in rheumatoid arthritis and slowing the progression of age-related macular degeneration (AMD), a disease of reduced vision in the elderly. New evidence suggests that omega-3s may also reduce the risk of Alzheimer’s disease and perhaps even keep the brain sharper as we age. Seafood should be part of a heart-healthy diet but omega-3 supplements have not been shown to protect against the heart. How to hit the mark: Nutrition experts recommend helping yourself to at least two servings of fish a week. Salmon, tuna, sardines, and mackerel are especially high in omega-3 fats. Some vegetable sources of omega 3 include soybeans, walnuts, flaxseed, and canola oil. Omega 3 supplements are available but be sure to talk to your doctor before you begin taking any supplements.

Water

Water might not seem like an essential vitamin or mineral, but it is crucial for good health. With age, sense of thirst may decline. Certain medicines increase the risk for becoming dehydrated. Water is especially important if you are increasing the fiber in your diet, since it absorbs water. In the Modified MyPyramid for Older Adults, created by Tufts University researchers, 8 glasses of fluids a day are next to physical activity in importance for health. How to hit the mark: Nutritionists recommend you drink 64 ounces of water each day. One sign that you’re drinking enough is the color of your urine. It should be pale yellow. If it is bright or dark yellow, you may need to drink more liquids. To make sure you are drinking enough water buy 8-ounce water bottles. As we get older, we get overwhelmed really easily. You open the refrigerator and you see big bottles of water and you close the refrigerator. You see a small bottle of water and you think, 'I can drink that.

Some people may need to have their amount of fluids restricted due to medical reasons such as kidney or liver disease. Make sure to check with your healthcare provider about a suitable fluid intake level for you. Taking in too much fluid can be unsafe, too.

Smoke It Right!

Summer is here and the grill is ON! The Academy of Nutrition and Dietetics has lay out the safe way to fire up the grill.

Start Clean

• Whether you are using your own grill or a public grill at a park or campground, scrub it with hot, soapy water before each use.
• Wash your hands before, during and after food preparation. Since bacteria can easily transfer from the body to foods and surfaces, wash your hands thoroughly after switching tasks. This is especially important after handling raw meat.
• Pack moist towelettes or a hand sanitizer in your cooler for when soap and water are not readily available.

Safely Thaw and Marinate Meat

• Thaw frozen foods in the refrigerator or microwave, not on the countertop or by the grill.
• Marinate meat in the refrigerator.
• Never use the same brush to baste raw and cooked meat. Wash brushes in hot, soapy water between uses.
• Boil any leftover marinade before using it to season cooked meat.

Don't Share Ware

• Use separate cutting boards, plates and grilling utensils when handling raw meat and ready-to-eat foods. Color-code them to easily separate items used with raw foods.
• After using knives, grilling tongs or forks with raw meat and poultry, clean them thoroughly with hot soapy water.

Cook It Right

• Grilled foods can be harmful if not fully cooked. The only reliable way to ensure meat is safe and ready to eat is by using a meat thermometer. Checking the color of meat or juices does not work.
• Use the following internal temperature guide:
  • Steak: 145°F (Allow to rest for 3 minutes before carving or consuming)
  • Hamburgers: 160°F
  • Chicken: 165°F

Watch the Clock

• Don't leave food, even if it's fully cooked, out of refrigeration for extended periods of time.
• Put all dishes in the refrigerator within two hours. In hot weather (90°F or warmer), this time is reduced to one hour.
• Set out perishable food items in one-hour shifts. After each shift, place uneaten food back in a refrigerator set below 40°F.
• Lengthen the staying power of perishable foods by keeping them on ice. Keep a refrigerator thermometer on hand to make sure foods stay chilled properly in the cooler or refrigerator.

Let Leftovers Go

• Store leftovers in shallow, airtight containers (two inches deep or less). Write the date on top.
• Leftover grilled foods have a refrigerator life of three to four days. If you don't finish a leftover within this time frame, toss it.
• Reheat leftovers to an internal temperature of 165°F before serving a second time around. Check the temperature with a meat thermometer.
• Boil leftover sauces before reusing them on cooked meat

Reference: Academy of Nutrition and Dietetics.

Raw Is Not So Wrong.

Have you ever wonder how chimpanzees survive?  Why humans did take a liking to cooking our food? Over time human society has evolved to today’s food market place. Societies where we tend to take preference to deep dried food, add more butter for taste, high intake of animal meats, and an incredibly increased of processed foods. To eat raw like our ancestors did and still do is something you do not hear often.  

What is a raw food diet?  When I hear raw I think uncooked just plain old natural food. Tomovich, M. J. (MS, RD) describes raw diet as: “Uncooked, unprocessed, mostly organic foods. Your staples: raw fruits, vegetables, nuts, seeds, and sprouted grains, unpasteurized dairy foods like raw eggs, meat, and fish. Your food can be cold or even a little bit warm, as long as it doesn’t go above 118 degrees F. You can use blenders, food processors, and dehydrators to prepare foods.” (Tomovich, 2013).

I have at time question what influence my appetite? A Japanese study gave me some answers. Some of the vegetables used in this research were: soybean, burdock and lotus root, celery, cabbage, and tomatoes; all in raw recipes and boiled recipes. In this study the researchers were testing the influence of cooking methods on appetite (Zhou et al., 2013). Researchers found participants who consume raw vegetable meals had higher levels of satiety and longer meal duration, especially in male participants (Zhou et al., 2013).  Also a great benefit of eating raw is the calorie intake vs. food quantity; you get a lot more for your buck! 

The Academy of Nutrition and Dietetics describes Fiber as the nutrient that keeps food traffic moving smooth and efficiently throughout the digestive system, something like a traffic light and a great way towards weight loss due to satiety levels (eatright.org, Jan 2013). Considering most fibers (soluble and insoluble) are a starch, fiber falls under the carbohydrate macronutrient category as polysaccharides (Sizer, F and Whitney, E. 2011). Unlike from the starch found in sugars, fiber molecules have bonds that are indigestible by humans because we lack the enzyme required to break these bonds (Sizer, F and Whitney, E. 2011). Victoria Boutenko; describes in her book Green for Life fiber as the new sponge for the colon (Boutenko, V. 2010). The main role of fiber in our digesting system is to assist in the process of eliminating toxics and food waste from our body; and this obtainable with a raw food diet (Boutenko, V. 2010). 

I would consider myself a juicer for all the nutritional benefits I personally find in eating foods in their natural states for better overall heath. Some would say by eating a raw food diet you are eliminating important food groups or intake less of them for instance the protein group. When we think about protein for most meats are the food items that come to mind, however there are plant base protein products allow to consume in a raw diet. Fuhrman suggests sunflower seeds, high in vitamin E, selenium, iron, among other minerals and a rich source of amino acid tryptophan. Seeds like sunflower seeds, pumpkin seeds, and sesame seeds along with cruciferous vegetables are ensured to meet the protein requirements for the average healthy individual (Fuhrman, 2011). 

            In conclusion a balance diet to me is a diet that meets all the nutritional needs for a healthy life. It is up to you if that is a raw diet or a cooked food diet is what works best. Based on what I researched, I did not find any scientific implication of significant drawbacks of a raw food diet when compared to a cooked food diet. On the other hand I found many benefits from raw diet. During the documentary showed in class a dietitian said “the closer the food is to its natural state the better, higher, and richer quality of nutrients” and to me that is meaningful. After all humans did not always use the heat cooking method, we survived for many years through a plant based meal plan

References:

Academy of Nutrition and Dietetics

Boutenko, V. (2010). Fiber: The Magic Sponge. Green for Life (49-55). Berkeley, California.

Fuhrman, J. (2011). Super foods for super immunity. Super Immunity The Essential Nutrition Guide for Boosting Your Body’s Defense to Live Longer, Stronger, and Disease Free (61-69). New York: Harper Collins.

Sizer, F and Whitney, E. (2011). Nutrition Concepts and Controversies. Wadsworth, Cengage Learning.

 Tomovich J. M., MS, RD (December 02, 2013). Raw Foods Diet.

Zhou B, Yamanaka-Okumura H, Seki S, Tatano H, Adachi C, Takeda E., (Dec 2013). What influences appetite more: eating approaches or cooking methods?

Are You Mindful About What You Eat?

 

During a recent class assignment I was introduced to the concept of Mindful Eating. I must say, after doing some research I was excited to practice these concept myself as a future Nutrition Counselor! The main goal of The Center for Mindful Eating (TCME) is to provide professionals with tools to help individuals achieve a balanced, respectful, healthy, and joyful relationship with food.

Mindful Eating according to TCME is “allowing yourself to become aware of the positive and nurturing opportunities that are available through food selection and preparation by respecting your own inner wisdom”. This organization believes food is a very important factor that reflects the person’s attitude towards their environment and towards themselves. The practice of mindful eating is believed to raise awareness of the individual’s actions, thoughts, feelings and motivations in their life.

This site is a set of principles to guide those interested in mindful eating. One Principle of Mindfulness listed I really like is, “With practice, mindfulness cultivates the possibility of freeing yourself of reactive, habitual patterns of thinking, feeling and acting” (tcme.org, August, 2013). I think this is a source that can be useful in my future; I like the concept and agree with what the organization brings to the public and its goal. I found and it really stood out to me: “Acceptance means you can watch whatever is happening in your life with an open heart and an open mind. Most important; acceptance is also self-acceptance, a way that you can nurture yourself as you find new choices and healing” (tcme.org, August, 2013). Knowing now what I know about Mindful Eating I do would like to know more about this concept. I can identify with some of the principles mentioned above. I like their concept and would love to incorporate this in my lifestyle. Something I will definitely use personally and see how it works on me!

Reference: http://www.thecenterformindfuleating.org/

Know how to read and understand your food!

The Basics of the Nutrition Facts Label

A quick guide to reading the Nutrition Facts Panel.

Start with the Serving Size

• Look here for both the serving size (the amount for one serving) and the number of servings in the package. This is crucial when managing your nutrition.
• Compare your portion size (the amount you actually eat) to the serving size listed on the label. If the serving size is one cup and you eat two cups, you are getting twice the calories, fat and other nutrients listed on the label. Start by measuring until you train your eye and are able to have a visual scale.

Check Out the Total Calories and Fat

• Find out how many calories are in a single serving and the number of calories from fat. It’s smart to cut back on calories and fat if you are watching your weight. Consider your nutritional goal!

Let the Percent Daily Values Be Your Guide

Daily Values are average levels of nutrients for the average person eating 2,000 calories a day. A food item with a 5 percent DV of fat provides 5 percent of the total fat that a person consuming 2,000 calories a day should eat.

• Percent DV are for the entire day, not just one meal or snack
• You may need more or less than 2,000 calories per day based on your level of activity and lifestyle. For some nutrients you may need more or less than 100 percent DV. Please keep in mind any medical condition and/or presence of diseases that may apply to you.

The High and Low of Daily Values

• 5 percent or less is low. Aim low in total fat, saturated fat, trans fat, cholesterol and sodium (these are not friendly)
• 20 percent or more is high. Aim high in vitamins, minerals and fiber (your best-friends)

Limit Fat, Cholesterol and Sodium

Eating less fat, cholesterol and sodium may help reduce your risk for heart disease, high blood pressure and cancer.

• Saturated fat and trans fat are linked to an increased risk of heart disease, so be on the look out for these.
• High levels of sodium can add up to high blood pressure, quick tip is compare the total calorie vs. sodium amount you want as close of a ratio as possible. A food item of 150 calories with 650 mg of sodium is not a ideal ratio.
• Remember to aim for low percentage DV of these nutrients.
• Keep in mind the calories per servings and the mentions items above when reading a food label.

Get Enough Vitamins, Minerals and Fiber

• Eat more fiber, vitamins A and C, calcium and iron (and other nutrients) to maintain overall good health and help reduce your risk of certain health problems such as osteoporosis and anemia.
• Choose more fruits and vegetables to get more of these nutrients. Think "back to basics"
• Remember to aim high for percentage DV of these nutrients.

Additional Must Have Nutrients

You know about fat and calories, but it is important to also know the additional nutrients on the Nutrition Facts Panel. In my opinion essential to look at, consider, and consume!

• ProteinMost Americans eat more protein than they need, so a percentage Daily Value is not required on the label. Eat moderate portions of lean meat, poultry, fish, eggs, low-fat milk, yogurt and cheese, plus beans, peanut butter and nuts. This does not mean protein amount is not disclose if the food item has protein and the type of protein must be disclose under the ingredient list.
• CarbohydratesThere are three types of carbohydrates: sugars, starches and fiber. Eat whole-grain breads, cereals, rice and pasta plus fruits and vegetables.
• SugarsSimple carbohydrates or sugars occur naturally in foods such as fruit juice (fructose) or come from refined sources such as table sugar (sucrose) or corn syrup. In my opinion all juice should be natural and fresh, best investment would be a juices no space for juice in my grocery list.

If You Cannot pronounce It You, Should Probably Not Eat It. Check the Ingredient List

Foods with more than one ingredient must have an ingredient list on the label. Ingredients are listed in descending order by weight within the food item. Those in the largest amounts are listed first. This information is particularly helpful to individuals with food sensitivities, those who wish to avoid pork or shellfish or limit added sugars or people who prefer vegetarian eating and with allergic reactions to specifics ingredients. You do not have to be a science to know what is in your food. This list should be short and easy to understand. Chances are complicated words stand for artificial additives and preservatives.


Reading is a skill, now know what you are feeding your body and understand what that is!

On a Budget? Not Your Grocery List!

A trip to the grocery store may cost you a bit more these days. With rising prices and falling budgets, it's more challenging than ever to bring home the fixings for balanced meals. Saving money at the supermarket doesn't mean giving up nutritious foods, however. Here are some tips to save you money while nourishing your family.
Get into a Frugal Frame of Mind

1. Be healthier to be wealthier. Consider the money you'll save down the road by eating well today and teaching your family to make good food choices. Good nutrition means fewer days missed from work and school and fewer medical bills now and in the future.
2. Expect to spend a little extra time buying groceries – at least at first. Making lists, checking store flyers and comparing unit prices on packages take time. Give it a few weeks, and you'll get faster.

At Home

3. Keep a running grocery list. Each trip to the supermarket will cost you extra time and gas money. By keeping a list, you won't have to run out for single items. Plus, fewer trips to the grocery store means fewer impulse buys.
4. Cook more meals at home. You get to control the ingredients, and you won't have the labor costs involved with restaurant meals.  Low-fat milk at breakfast or snack time provides the nutrients your child needs.
5. Serve appropriate portions, especially with higher-priced items like meats and cheeses. Save money and take care of your waist by not overeating. Stretch chicken breast by cutting them into thin cutlets. Add lentils or oats to extend ground meat.
6. At least twice a week, do a 5-minute inventory of your refrigerator. Find a use for everything before it goes bad. Toss wilting vegetables into a pot of soup or spaghetti sauce. Freeze leftovers for another day and ripe bananas for banana bread or smoothies.
7. Plan your menus around the sales. Planning is key. Review several supermarket flyers or look for their specials online. You'll save the most money on sales for meats. When creating your menus, have a plan for leftovers such as making sandwiches with leftover chicken or pot roast.
8. Follow your favorite brands on Twitter and friend them on Facebook. You'll find some of your best bargains and coupons this way.
9. Identify the foods you can prepare more cheaply at home. There's no need to buy prepared gelatin, pudding and tea when they're simple and inexpensive to make yourself.
10. Grow your own. Plant tomatoes, peppers, carrots, lettuce and more. Save money, have fun and get better flavor at the same time.

At the Grocery Store

11. Use coupons only for foods you normally buy. Try to shop on double- and triple-coupon days.
12. Invite the kids. Shop with your kids and show them how to choose healthy fruits and vegetables.
13. Don't reward with candy.Don't use candy as a reward for your kids' good behavior while shopping.
14. Stock up. Buy extra canned and frozen goods, cereals and even meats when they're on sale. Wrap meats in a freezer bag before freezing. Limit the use of pre-packaged foods, chips, cookies, candy, and soft drinks or sugary beverages.
15. Buy generic. Store brands are often as good or better than the pricier name brand. Compare ingredients lists and Nutrition Facts panels.
16. Check unit prices or prices per serving. Search high and low because often the least expensive items are on the top and bottom shelves.
17. Use these high-nutrition, low-cost foods. Beans; lentils; sweet potatoes; white potatoes, eggs; peanut butter; canned salmon, tuna or crabmeat; oats; brown rice; barley; quinoa; frozen fruit and vegetables

Power Up with Breakfast!

Breakfast gives you energy to start the day. A healthy breakfast is important for everyone. Get the morning nutrition you need with these quick breakfast ideas.
• Make instant oatmeal with low-fat milk instead of water. Toss in raisins or dried cranberries and chopped walnuts.
• Layer low-fat plain yogurt with your favorite crunchy cereal and blueberries.
• Blend a breakfast smoothie with low-fat milk, frozen strawberries and a banana.
• Make one packet of microwave oatmeal with low-fat milk. Mix in 1/4 cup unsweetened applesauce. Sprinkle with apple pie spice or cinnamon.
• Top a toaster waffle with low-fat yogurt and peach slices.
• Stuff a whole-wheat pita with a sliced, hard-cooked egg and low-fat shredded cheese.
• Spread a flour tortilla with peanut butter. Add a whole banana and roll it up.
• Spread low-fat cream cheese on a whole-grain toasted bagel. Top with sliced strawberries. • Add lean ham and low-fat Swiss cheese to a toasted whole-grain English muffin.