Cheese (fat-free, reduced-fat)Cheese (for meal plan): fat-free or reduced-fat Mozzarella, Parmesan, ricotta, SwissIce cream (low-fat)Margarine spread, vitamin D-fortified, soft tub, trans fat-freeMilk, fortified (fat-free, 1% reduced-fat)Soy milk, enriched/fortifiedYogurt (fat-free, low-fat)Yogurt, frozen (fat-free, low-fat)

MISCELLANEOUS.

FlourGinger, freshHot cocoa, diet (100 calories or less)Maple syrup, reduced-calorieMarinara sauceMayonnaise, reduced-fatMint, freshMustard, DijonNonstick cooking sprayNutmegOil, sesamePaprikaPepper, blackSalad dressing, reduced calorieSaltSugar, granulated, or sugar subst.i.tuteSugarless gumTea (green, black)

STEP 3...GOING ABOVE AND BEYOND If you want to do everything you can for tooth health, here are some additional things you might try: - Consider taking a multivitamin for general nutrition, and women should consider taking a supplement of calcium plus vitamin D3 for strong bones and teeth. Men should consider taking a vitamin D for strong bones and teeth. Men should consider taking a vitamin D3 supplement. supplement.

- If you have heartburn from reflux disease, or if you're bulimic (and self-induce vomiting), see your primary care physician to get treatment.

- Add crunchy fruits and vegetables into your daily diet.

HALITOSIS HELPWorried about bad breath? Your first step should be to visit your dentist to make sure you don't have gum disease. If your mouth is healthy, you might need to alter your diet. Nearly everyone knows that garlic can cause odor problems-it's not called the "stinking rose" for nothing. But other common foods can also foul your breath. The worst offenders are coffee, cheese, and onions. If you brush your teeth or chew some sugarless gum, you'll take care of most of the problem. But keep in mind that onions and garlic contain smelly compounds that are absorbed into the bloodstream and exhaled from your lungs for hours after you eat them. And note that extremely low-carb diets can cause "ketone breath" from the metabolism of large quant.i.ties of fat. I consider this another good reason to add some healthy high-quality carbs to your diet, so feel free to enjoy your share of vegetables, fresh fruit, and whole grains.

STEP 4...MEAL PLANS These sample menus include foods that have been shown to contribute to good tooth health.

Every day, choose one one option for each of the three meals-breakfast, lunch, and dinner. Then, one or two times per day, choose from a variety of my suggested snacks. Approximate calories have been provided to help adjust for your personal weight management goals. If you find yourself hungry (and if weight is not an issue), feel free to increase the portion sizes for meals and snacks. Beverage calories are option for each of the three meals-breakfast, lunch, and dinner. Then, one or two times per day, choose from a variety of my suggested snacks. Approximate calories have been provided to help adjust for your personal weight management goals. If you find yourself hungry (and if weight is not an issue), feel free to increase the portion sizes for meals and snacks. Beverage calories are not not included. included.

BREAKFAST OPTIONS.

(Approximately 300 to 400 calories)

Broccoli-Cheese Souffle 1 serving Broccoli-Cheese Souffle.

Strawberry-Kiwi Smoothie with Cottage Cheese 1 serving (2 cups) Strawberry-Kiwi Smoothie with 1 cup fat-free or 1% reduced-fat cottage cheese.

Waffles with Maple Yogurt and Fresh Fruit 2 calcium-fortified, whole grain frozen waffles, toasted and topped with maple yogurt (2 tablespoons reduced-calorie maple syrup mixed with cup plain, fat-free or low-fat yogurt). Enjoy with 1 orange or grapefruit.

English m.u.f.fin with Eggs, Tomato, and Cheese Toasted whole grain English m.u.f.fin, each half topped with 1 thin slice tomato, 1 egg (scrambled or sunny side up), and 1 (-ounce) slice fat-free cheese.

Hard Boiled Egg with Cereal, Milk, and Berries to 1 cup fortified, whole grain cereal (120 calories or less) mixed with 1 cup fat-free milk and topped with cup sliced strawberries (or raspberries or blackberries). Enjoy with one hard-boiled egg.

LUNCH OPTIONS.

(Approximately 400 to 500 calories)

Edamame with Wild Salmon Dijonnaise 1 cup boiled edamame (soybeans in the pod), lightly salted. Enjoy with 5 ounces canned wild salmon with bones, drained, mashed, and mixed with 1 tablespoon reduced-fat mayonnaise, 1 to 2 teaspoons Dijon mustard, minced onion, and black pepper. Serve the salmon on a large bed of lettuce drizzled with lemon juice and your choice of seasonings (or 1 to 2 tablespoons reduced-calorie dressing).

Broccoli-Cheese Souffle with Cottage Cheese and Almonds 1 serving Broccoli-Cheese Souffle. Serve with cup fat-free or 1% reduced-fat cottage cheese topped with 1 tablespoon slivered almonds.

Tomato-Cheese Omelet with Tropical Mango-Citrus Smoothie Beat 1 whole egg with 2 to 3 egg whites. Cook in small skillet coated with nonstick cooking spray. When bottom is cooked, gently flip and add 3 tablespoons chopped tomato and 1 ounce reduced-fat or fat-free cheese. Fold omelet in half and continue cooking until egg mixture firms and cheese melts. Enjoy with 1 serving (2 cups) Tropical Mango-Citrus Smoothie.

Mixed Vegetable Salad with Sardines 4 ounces (about 8) sardines with bones (canned in oil or tomato sauce) tossed with unlimited leafy greens, chopped tomatoes, carrots, sweet pepper, onion, and cup white or navy beans. Drizzle with 2 to 4 tablespoons reduced-calorie salad dressing (or 1 teaspoon olive oil and 1 to 2 tablespoons vinegar or fresh lemon juice). Season with a pinch of optional salt and ground black pepper to taste.

Tofu Salad with Snow Peas, Almonds, and Mandarin Oranges 4 ounces extra-firm tofu, cubed and chilled, tossed with 2 cups leafy greens or lettuce, 1 cup steamed and chilled snow peas, chopped tomato, and cup mandarin oranges (canned in light syrup). Drizzle with 1 to 2 teaspoons sesame oil and 1 tablespoon reduced-sodium soy sauce and top with 1 to 2 tablespoon slivered almonds.

DINNER OPTIONS.

(Approximately 500 to 600 calories)

Wild Salmon Salad with Parmesan Baked Potato 1 serving Wild Salmon Salad with unlimited leafy greens. Enjoy with plain baked potato topped with 2 tablespoons grated Parmesan cheese.

Breakfast for Dinner: Almond-Berry Oatmeal cup dry instant oatmeal prepared with 1 cups fat-free milk, topped with 2 tablespoons slivered almonds and 1 cup mixed berries (sliced strawberries, raspberries, and blackberries). Sweeten with optional 1 teaspoon sugar, honey, or artificial sweetener.

Whole Wheat Pita Pizza with the Works Toast 1 split whole wheat pita bread (or use 200 calories of whole wheat pizza crust). Top each pita half with 2 to 3 heaping tablespoons marinara sauce and cup reduced-fat ricotta cheese, plus cup sweet pepper sticks and unlimited chopped broccoli florets pre-sauteed in nonstick cooking spray. Top each half with 2 tablespoons shredded reduced-fat mozzarella cheese. Heat in 350F oven until cheese melts and bubbles. Season with crushed red pepper and oregano.

Healthy Chicken Parmesan and Broccoli 1 serving Healthy Chicken Parmesan and Broccoli.

Sweet and Sour Tofu-Veggie Stir-Fry 1 serving Sweet and Sour Tofu-Veggie Stir-Fry. Serve with 1 cup cooked brown rice.

SNACK OPTIONS.

100 calories or less - Best Vegetables: 1 cup raw or cooked turnip greens, mustard greens, broccoli, kale, bell peppers, kohlrabi, Brussels sprouts, cauliflower, cabbage, tomatoes, sugar snap peas, snow peas, rutabaga, summer squash, or okra 1 cup raw or cooked turnip greens, mustard greens, broccoli, kale, bell peppers, kohlrabi, Brussels sprouts, cauliflower, cabbage, tomatoes, sugar snap peas, snow peas, rutabaga, summer squash, or okra - Best Fruits: 1 guava, orange, kiwi, or tangerine; 2 clementines; mango, grapefruit, papaya, or cantaloupe; 20 strawberries; 1 cup watermelon, raspberries, sliced strawberries, blackberries, or pineapple 1 guava, orange, kiwi, or tangerine; 2 clementines; mango, grapefruit, papaya, or cantaloupe; 20 strawberries; 1 cup watermelon, raspberries, sliced strawberries, blackberries, or pineapple - 1 hard-boiled egg - 1 cup fat-free milk - 1 cup diet hot cocoa (100 calories or less) - cup fat-free or 1% reduced-fat cottage cheese - 10 almonds 100 to 200 calories - cup frozen yogurt or ice cream (fat-free or low-fat) - 1 cup (6- to 8-ounce container) fat-free, flavored yogurt - 1 serving (2 cups) Tropical Mango-Citrus Smoothie - 1 serving (2 cups) Strawberry-Kiwi Smoothie - cup whole grain cereal with 1 cup fat-free milk - 1 cup fat-free milk with 1 cup berries (sliced strawberries, raspberries, or blackberries) - 20 almonds BROCCOLI-CHEESE SOUFFLe.

This guilt-free souffle provides twice the amount of vitamin C you need every day, and more than 40 percent of your daily requirement for calcium. The delicious flavor (and healthy ingredients!) will have you smiling.

Makes 2 servings

2.

teaspoons grated Parmesan cheese

6.

egg whites plus 3 yolks, at room temperature .

teaspoon salt, plus more to taste

2.

tablespoons reduced-fat, soft tub, trans fat-free margarine spread

2.

tablespoons all-purpose flour

1.

cup fat-free milk, heated just to a simmer on stovetop or in microwave .

teaspoon paprika .

teaspoon nutmeg Ground black pepper to taste

1.

bunch broccoli, cut into florets (about 3 cups) .

cup reduced-sodium chicken broth (or water)

1.

shallot or 1 small onion, minced .

cup plus 1 tablespoon finely grated reduced-fat Swiss cheese

1. Preheat the oven to 375F. Coat a 6- or 8-cup ceramic gratin dish with nonstick cooking spray and sprinkle the inside with the Parmesan cheese.

2. In a large metal bowl, beat the egg whites and salt on high speed until the egg whites become stiff but not lumpy, 4 to 6 minutes. Set aside.

3. In a medium saucepan over medium-high heat, melt the margarine until it begins to foam. Add the flour and mix vigorously until the flour turns to a paste without browning, 2 to 3 minutes. Off the heat, pour in the hot milk, and whisk quickly until the mixture is smooth. Add the paprika, nutmeg, and salt and pepper to taste. Bring the mixture to a slow boil over medium-high heat. Cook, stirring constantly, for 2 to 3 minutes, until the sauce becomes heavy and thick. Remove from the heat. Add the egg yolks, one at a time, mixing well after each addition.

4. In a blender, puree the broccoli and broth or water. Stir the broccoli mixture, shallot or onion, and cup Swiss cheese into the milk mixture. With a spatula, gently fold in one-third of the egg whites, lifting the milk mixture from the bottom of the pan. Transfer the milk mixture to the bowl with the remaining egg whites and continue to fold until just combined, without deflating the egg whites.

5. Pour into the prepared gratin dish and sprinkle with the remaining 1 tablespoon Swiss cheese. Bake, uncovered, 25 to 30 minutes, until the souffle puffs and is golden on the top. Serve immediately.

PER SERVING.

343 calories, 29 g protein, 24 g carbohydrate, 14 g fat (5 g saturated), 317 mg cholesterol, 788 mg sodium, 4 g fiber; plus 77 IU vitamin D (20% DV), 470 mg calcium (48% DV), 120 mg vitamin C (200% DV) STRAWBERRY-KIWI SMOOTHIE.

Refreshing and easy to make, one serving provides almost twice the amount of vitamin C you need for an entire day! This smoothie also provides tooth-strengthening calcium and vitamin D from the milk...and all for only 155 calories.

Makes 2 servings, 2 cups each