The American Dietetic Association (ADA) Diet

Breakfasts

• 1 oz. (3/4 to 1 cup) unsweetened ready-to-eat cereal or 1 cup cooked hot cereal with 1/2 cup sliced banana or 1 tablespoon raisins and 1/2 cup skim milk; 1 slice whole-grain toast with 1 teaspoon jam; coffee or tea
• Wedge of cantaloupe or 1/2 cup strawberries; 1 scrambled egg or 2 egg whites cooked in nonstick skillet with vegetable cooking spray, rolled in one (6-inch) flour tortilla; 1 cup skim or 1 percent milk; coffee or tea
• 3/4 cup orange or grapefruit juice; 1 plain bagel or English muffin with 1 tablespoon nonfat cream cheese; 1/2 cup skim or 1 percent milk