A serving of a whole-grain carbohydrate, a serving of a dairy or high-calcium food, and a serving of fruit. Together, that’s roughly 300 calories. A high-protein serving (like meat or an egg) is fine as long as it doesn’t add too much fat or calories. Try these quick combos: • a bowl of high-fiber, multigrain cereal, lots of strawberries, and low-fat milk • a granola bar, an apple, and low-fat milk • nonfat yogurt, fresh blueberries, and a slice of whole-wheat toast with fruit spread • a mini whole-wheat bagel, spread lightly with cream cheese and jam; a peach; and a cup of yogurt • scrambled egg on a whole-wheat roll, with fresh fruit salad and a cup of low-fat milk • a low-fat muffin, a wedge of cantaloupe, and a cup of latte made with skim milk.
Aim for at least 5 grams of fiber
Without a good start on your daily fiber intake, you’ll never reach the recommended amount (15-25 grams per 1,000 calories). You can get those five grams in just a few bites with a large raw apple, 1/2 cup of a high-fiber cereal, 1/2 cup of blackberries, or two slices of dark, whole-grain rye bread. Fiber is quite filling with no extra cost in calories.
Top your cereal with soy milk
Packed with potent phytoestrogens, soy has been credited with everything from protecting your heart to promoting stronger bones. But make sure that it’s fortified with calcium; otherwise you’re missing a great opportunity to get some bone-building calcium.