Juices

Clear broth-type, boullion, consomme, vegetable, lentil, bean or pea soups

Gazpacho

Vegetable gumbo

Tossed garden or spinach salad

Fruit

Steamed seafood

Peel and eat shrimp

Fresh or steamed vegetables

Make a meal of it but limit the high-fat dressings and opt for the low-cal or non-fat dressings (preferably on the side). Always include a protein choice such as: cottage cheese, eggs, kidney beans or garbanzo beans (chick peas). Avoid high-fat cheeses, bacon bits, croutons, and salads prepared with mayonnaise.

House salad

Spinach salad

Blackened chicken salad

Mexican salad

Vegetable salads

Note: Ask that dressing be served on the side. Choose low-fat or non-fat dressings, lemon or vinegar

Baked, broiled or steamed potatoes without sour cream, butter, etc.

Rice or pasta without oils, butter, etc.

Whole wheat or rye bread, pita, bagel or bread sticks without butter

Melba toast

Plain, steamed, boiled, raw or stir-fried vegetables seasoned with herbs and spices instead of oil or butter

Whether you’re eating in a diner, or a fast food restaurant…the key to healthy breakfast is avoiding adding fat to your food. So, avoid the fried foods, like fried eggs and fried potatoes. Try a couple of poached eggs on toast…hold the butter. Order a fruit cup or ½ grapefruit; request low fat milk. You can’t go wrong with hot oatmeal and fruit, or cold cereal is fine…try bran flakes or corn flakes with fruit. If you love eggs, order an eggwhite omelet and include any vegetables they have on hand, and ask them to prepare it "dry". You can request lettuce and tomato instead of potatoes.

Fresh fruit or fruit compote

Sherbet, sorbet or fruit ice

Angel food or cake with fruit

Low-fat or non-fat frozen yogurt

Water

Diet soda or seltzer (plain or with fruit juice)

Iced tea, hot tea or coffee

Skim milk

Dry wines if you desire an alcoholic beverage