EXAMPLE PAGE - GUIDE - BTU - Flipbook - Página 81
Milk and Milk Alternatives
Skim, 1% or 2% milk, or soy beverages with the word
‘fortified’ on the package
Plain yogurt and plain Greek yogurt; sweeten with
fruit or add herbs for a vegetable dip
Real cheese: limit cream cheese and avoid processed
cheese slices and cheese spread
Meat and Meat
Alternatives
Eggs
Beans and lentils; add to
omelettes or serve as a side
dish
Nuts and seeds; add to
cereal, oatmeal, muffins,
granola bars and trail mix
BRIGHT IDEAS
• Use milk when preparing scrambled
eggs and hot cereal
• Create smoothies by blending
milk or a fortified soy beverage with
a combination of fresh or frozen fruit
• If chocolate milk is served
occasionally, please mix with white
milk for less sugar
Natural nut butter or soy nut
butter
Tuna; add tuna sandwiches
on whole grain bread to
your menu
Lean meat prepared with
little or no added fat or
salt; avoid luncheon meats,
processed meats, bacon, and
sausages
Toppings and Spreads
Unsaturated fats or oils
instead of shortening or
stick (hard) margarine
Herbs and spices instead
of salt
Reduced sugar jams
BRIGHT IDEAS
Bake from scratch! Why not make highly nutritious and tasty
options for your breakfast program.
Increase fibre in pancakes, muffins and loaves by adding wheat
germ, bran, flax or oats. Try shredding carrot, apple or zucchini for
even more fibre and added nutrients.
Trying to cut down on the fat? Substitute half of the oil called for
with unsweetened apple sauce, mashed banana or pumpkin. Tip –
add ¼ cup more pureed fruit to ensure the recipe stays moist.
100% maple syrup, pure
honey, unsweetened apple
sauce and fresh fruit instead
of table/pancake syrup
Real cheese slices instead
of processed cheese slices,
cheese spread and cream
cheese
Natural nut butter or soy nut
butter instead of nut butters
with added sugar, fat and
salt or chocolate spread
