Peanut Butter Toast on whole Wheat Bread: Peanut provides protein and carbohydrates to stave off hunger. Whole wheat bread provides fiber, Vitamin B1, and copper.
Vegetables with Yogurt Dip: Chop up some celery, carrots, or other leafy green vegetables and serve it with some yogurt dip. Vegetables provide fiber and Vitamin A, and some calcium and magnesium. Yogurt, as a dairy product, provides some calcium, protein, Vitamin A and Vitamin B2.
Sardine and Hard-boiled Egg Sandwich: Cut the egg up, mix with canned sardine and low-fat mayonnaise, and make a sandwich. The egg provides protein, Vitamin B2, Vitamin D, Vitamin K, and iron. Sardines contain protein, Vitamin D, and phosphorus. Whole wheat bread provides fiber, Vitamin B1, and copper.
Basket of Fruit: Includes oranges, apples, bananas, grapes, and melon. Provides simple carbohydrates, Vitamin C, Potassium.
Low-Fat cheese on crackers: Cheese provides calcium, protein, Vitamin B2, Vitamin A. Crackers contain copper, carbohydrates, Vitamin B1, and magnesium.
Juice: Choices include the fruits listed above.
Carbohydrates are the body’s preferred energy source. Protein helps build and maintain body tissues, and make up nearly all of the body’s structures. Vitamins help speed up certain reactions in the body (each has varying effects), and Minerals help many vital body processes (effects also vary).