Three (3) Meal a Day Choices for Physical Health and Mental Alertness


Three (3) meals a day are best for physical health and mental alertness.


Try the following tasty LOW FAT choices:

  • Cereal with low-fat milk, especially oat and wheat cereals
  • Whole wheat toast with preserves
  • Grapefruit or cantaloupe – half is good
  • Whole wheat pancakes with fresh fruit

FOR LUNCH: Make the following substitutions:

  • Mustard instead of mayonnaise on your sandwiches
  • Turkey instead of bologna, corn beef or pastrami
  • Diet margarine instead of butter, and make it soft instead of the stick variety

Be sure to spend part of your lunch hour walking.

WHEN YOU EAT OUT: Choose from the following:

  • Salads with low calorie dressing (some dressings are very high in calories)
  • Baked potatoes
  • Grilled chicken
  • Junior or single-size burgers (and skip the cheese)
  • Also skip the super size fries and soda

DON’T Forget: Eat at least 5 fruits and vegetables every day, and make them fresh whenever possible.

Visit  our Food and Fitness Channel for information and tips related to regular physical activity, which is also an important part of weight control. And, remember the basic weight control formula:

Calories in = Calories out. In other words, to avoid weight gain, a person must burn off as many calories as they eat on a regular basis.

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