What to eat, and when?

What you choose for a meal or snack can make a difference in how much you eat or how soon you will desire to eat again. Including carbohydrate and protein sources at meals might help you to feel satisfied, both at the meal and after eating.
Look for carbohydrate foods that are whole grain and/or contain whole grains and fiber. Choose foods such as:

• whole grain breads and cereals
• potatoes with skin
• brown rice
• whole grain pasta
• pilaf made with bulgur and quinoa
• fresh fruits
• vegetables

Protein foods low in fat are not only heart-healthy, but are also easier to digest – they won’t leave you feeling weighted down like fried meats or high-fat choices such as spare ribs or salami. Choose items such as:

• lean meat
• skinless poultry
• fish
• tofu or textured vegetable protein
• beans and lentils
• low-fat dairy (yogurt, milk, or cheese)

Combine carbohydrates and protein in any combination that works for you:

• whole grain bread with roast turkey and tomato slices paired with an apple
• whole grain cereal with nonfat milk with a sliced banana
• salmon on a bed of lentils drizzled in fresh lemon juice, spicy brown rice, and beans topped with Greek yogurt; or
• chicken vegetable soup with a pear salad.