A little low fat dairy and some vitamin-rich fruit and you’ve just started your day right, nutritionally speaking.

Makes 1 serving

ACTIVE TIME: 10 minutes

TOTAL TIME: 10 minutes

EASE OF PREPARATION: Easy

3/4 cup low-fat cottage cheese or low-fat plain yogurt
1 cup pineapple chunks, papaya chunks or cling peaches
2 teaspoons toasted wheat germ

Place cottage cheese (or yogurt) in a small bowl. Top with fruit and sprinkle with wheat germ.

NUTRITION INFORMATION: Per serving (with cottage cheese, pineapple): 248 calories; 2 g fat (1 g sat, 1 g mono); 7 mg cholesterol; 35 g carbohydrate; 23 g protein; 3 g fiber; 24 mg sodium; 414 mg potassium. Nutrition bonus: Vitamin C (30% daily value), Selenium (20% dv), Calcium (15% dv).


Per serving (with yogurt, papaya): 185 calories; 3 g fat (2 g sat, 0 g mono); 15 mg cholesterol; 28 g carbohydrate; 10 g protein; 3 g fiber; 132 mg sodium; 404 mg potassium. Nutrition bonus: Vitamin C (150% daily value), Vitamin A (40% dv), Calcium (35% dv), Folate (17% dv).


Exchanges: 2 fruit, 3 very lean meat


2 Carbohydrate Servings