Healthy Lunch Makeover

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Fruit & Yogurt: Before and After

Before: A medium-size apple and low-fat, fruit-flavored yogurt

Total count: Calories, 320; protein, 12 grams; vitamin A, 210 IU; vitamin C, 10 mg; fiber, 4 grams; fat, 3.5 grams

After: To boost the vitamins and protein, turn your yogurt lunch into a sundae with healthy toppings. Place the yogurt in a serving bowl, add sliced apple, 1/2 cup of cantaloupe cut into chunks and 2 tablespoons of granola. Add two wheat crackers spread with 1 tablespoon of peanut butter for extra protein and carbohydrates for energy.

Total count: Calories, 584; protein, 19 grams; vitamin A, 3,209 IU; vitamin C, 44 mg; fiber, 7 grams; fat, 15 grams

Continued on page 4:  Pizza: Before and After

 

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