These Smart Start menus are a good road map to putting it all together. You can follow them exactly or use them as an example and make adjustments.
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With only four ingredients, this raspberry and mango smoothie is super fast, especially if you store previously cut-up mango in your refrigerator. It is loaded with vitamin A from the mango, calcium from the yogurt, and is bursting with flavor. Whip one up for a quick breakfast, or serve as a refreshing accompaniment to a summertime meal. Serves 1 Per Serving Calories 155
Starbucks Coffee, mocha, w/nonfat milk, decaf, tall, = Calories 180, Total Fat 2g, Saturated Fat 1g, Total Carbohydrate 33g, Dietary Fiber 1g, Sugars 28g, Protein 12g
Mid – Morning Snack
This nutritious duo is the perfect on-the-go snack. What’s more, snacking on this diet-friendly choice will fill you up and leave you feeling satisfied. A stick of low-fat string cheese is between 60 and 80 calories, and a medium apple is about 126 calories. The string cheese has calcium and protein, which will keep blood sugar from rising too quickly from the fruit.
This chili recipe combines onions, celery, and carrots with chicken and apples. It is very hearty and great for cold weather.
Serves 6 Nutritional Info (Per serving):
Calories: 197, Saturated Fat: 1g, Sodium: 517mg, Dietary Fiber: 4g, Total Fat: 7g, Carbs: 17g, Cholesterol: 45mg, Protein: 17g Exchanges: Vegetable: 1, Fruit: 1, Lean Meat: 2, Fat: 0.5 Carb Choices: 1
This dish is full of protein, fiber and low in saturated fat. Add more vegetables if you like. Save the leftovers for a healthy lunch the next day.
Quick Info: Servings=6 Nutritional Info (Per serving):
Calories: 285, Saturated Fat: 1g, Sodium: 331mg, Dietary Fiber: 4g, Total Fat: 9g, Carbs: 30g, Cholesterol: 32mg, Protein: 20g Exchanges: Vegetable: 1, Starch: 1.5, Lean Meat: 2, Fat: 0.5 Carb Choices: 2
After Dinner Snack
You can start making these yummy spiced pecans when the guests pull into the driveway. By the time they get into the house, it will be filled with delicious smells. Minutes later, the pecans are in a dish, ready to be nibbled on. These pecans are also great in salads.
Makes 32 Servings
Nutritional Info (Per serving):
Calories: 107, Saturated Fat: 1g, Sodium: 53mg, Dietary Fiber: 1g, Total Fat: 11g, Carbs: 2g, Cholesterol: 0mg, Protein: 1g
Total Daily Calories Approximately 1,130