Breakfast- substitute a vegetable for cheese in your morning omelet
Lunch -Substitute vegetables in your sandwich for cheese
Add 1 cup of vegetables while removing one cup of pasta or starch in your favorite dish
100 calorie snacks- medium apple, 1 cup of blueberries, 1 cup of grapes,
50 calorie snacks- 1 cup of carrots, broccoli or bell peppers
It is better to have the whole fruit than fruit juices- because the juices don’t have any fiber and are less filling.