پایگاه آموزش زبان انگليسي معصوم پور

  * Spread peanut butter on six whole grain crackers and serve with one ounce of cheese (about the size of a pair of dice).

    * Cut an apple into bite-size chunks and add them to 1/2 cup low-fat cottage cheese. Sprinkle one tablespoon chopped walnuts or pecans (and a little honey if you like sweetness).

    * Slice a whole-grain pita into 6 wedges and serve with hummus and a handful of fresh berries on the side.

    * Make a fruit and cheese plate to share. Slice on apple and one pear, and serve with fresh grapes, whole grain crackers and a few thin slices of your favorite cheeses.

    * Combine one cup plain low fat yogurt with 1/2 cup blueberries or strawberry slices, and 1/4 cup chopped walnuts or almonds. Add just enough honey to suit your taste.

    * Spread almond butter on a piece of whole-wheat toast and add a spoonful of 100% fruit spread. Serve with a glass of non-fat milk.

    * Serve olives and marinated red peppers with one slice of warm whole-grain bread.

    * Bake your own tortilla chips and serve them with a chunky mango-black bean salsa.

    * Make a bowl of hot oatmeal and serve with a sliced banana, 1/2 cup berries and a splash of non-fat milk.

    * Have a small salad with spinach leaves, broccoli florets, tomato slices and top with 1/4 cup shredded cheese and one tablespoon of your favorite dressing.

If you really want to splurge on a candy bar, potato chips or a cookie, remember that it's fine to do that once in awhile (even once a day if you keep within your calorie budget), but keep your portions small -- just one cookie or a small candy bar. Keep these not-so-healthy treats to 200 calories or less, which the USDA calls discretionary calories.