Choose foods with higher amounts of the nutrients we need: fiber, protein, calcium, and vitamin C (think fruits, veggies, low fat dairy, and lean proteins like fish or chicken)
Avoid foods loaded with things we need to eat less of: saturated fat, sodium, and added sugar (think regular canned soups, full-fat cheese, breaded meats, cream sauces and dressings)
Try the non-traditional.. 1 serving whole wheat crackers, 3 oz deli meat, 2% string cheese, 1 light yogurt and 1 cup chopped fruit OR berries.
Wrap it up.. 1 whole wheat tortilla toasted and topped with 5 oz refrigerated grilled chicken breast and loaded with lettuce and tomato. Don’t forget the cheese, but limit it to 1 slice OR ¼ cup grated 2% cheese. Serve with 10 whole wheat crackers and a leafy green salad with your favorite dressing on side.
Or, if you must nuke it.. South Beach or Kashi Brand (frozen) Individual Whole Grain Pizza, side salad with 2 Tbs. almonds, ¼ cup dried fruit, 2 tablespoons reduced-fat Parmesan cheese & your favorite dressing on the side.
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To prepare burgers, combine first 12 ingredients in a large bowl. Add pinto beans and corn; mash with your hands to combine. Divide bean mixture into 4 equal portions, shaping each portion into a 3 1/2-inch patty, and refrigerate for 10 minutes.
To prepare chipotle mayo sauce, combine mayonnaise and sour cream. Add 1 teaspoon chipotle in a small bowl; stir to combine. Set aside.
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Heat large nonstick skillet over medium-high heat, spray with cooking spray. Add patties to pan, and cook 4 minutes on each side or until thoroughly heated. Place patties on bottom halves of roll; top each patty with 1 tablespoon sauce, 1 lettuce leaf, and top half of roll.