A New Year, A New You
Balanced Choices for Losing Weight

Just an idea of a balanced day for an average height female who is relatively inactive …

Breakfast

• 1 ½ cups flaked cereal
• 6-8 oz. skim milk
• small banana

Lunch

• Turkey wrap with lettuce, tomato, mustard
• Green apple
• Glass of skim milk
• Small bag of baked chips or regular chips

Snack

• Bowl of vegetable soup or carton of yogurt

Dinner

• Grilled chicken breast
• 1 cup of broccoli
• 1 cup of brown rice
• Green salad with vinegar and oil
• Frozen fruit bar

… and for an average height male who is relatively inactive

Breakfast

• 2 cups of flaked cereal
• 1 banana
• 6-8 oz. skim milk
• 1 English muffin with 1 Tbs. spread

Lunch

• Turkey sandwich on roll with lettuce, tomato and mustard
• Bowl of vegetable soup
• Green apple
• Small bag of baked chips or regular chips
• Water

Snack

• 2 slices of whole wheat toast with 1 Tbs. of peanut butter
  and 1 Tbs. of jelly
• water

Dinner

• 2 boneless chicken breasts
• 1 small baked potato topped with salsa
• 1 cup of broccoli
• 1 green salad with vinegar and oil dressing

Snack

• 1 cup of cereal with skim milk

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