Pork Tenderloin with Cranberry Couscous 5 ounces baked, grilled, or broiled pork tenderloin (or veal, turkey, chicken breast, wild salmon, cod, tilapia, shrimp, or tofu). Enjoy with 1 cup cooked whole wheat couscous mixed with 2 tablespoons dried cranberries and 1 cup steamed Brussels sprouts.

Pasta with Chicken and Broccoli 1 serving (2 cups) Whole Wheat Penne with Chicken and Broccoli. Enjoy with a salad of leafy greens, tomatoes, peppers, carrots, and 1 tablespoon chopped walnuts tossed with 2 teaspoons olive oil and unlimited balsamic vinegar or fresh lemon juice.

Ostrich with Veggies and Sweet Potato 1 serving Caribbean Ostrich Steaks or 5 ounces ostrich burger (or turkey burger). Enjoy with 1 cup steamed broccoli or asparagus and 1 plain baked sweet potato.

Vegetarian Chili and Salad 2 cups vegetarian chili. Enjoy with large salad of dark leafy greens, peppers, tomato, artichokes, and carrots tossed with 2 teaspoons olive oil and unlimited vinegar or fresh lemon juice.

Beef Tenderloin with Sauteed Spinach and b.u.t.ternut Squash 5 ounces grilled beef tenderloin (or any other lean beef). Enjoy with 1 cup sauteed spinach in 1 teaspoon olive oil and garlic, and cup baked b.u.t.ternut squash.

SNACK OPTIONS.

100 calories or less - Best vegetables: 1 cup raw or cooked spinach, kale, red/yellow/green peppers, broccoli, cauliflower, asparagus, carrots, green beans, sugar snap peas, Brussels sprouts, mustard greens, cabbage, or artichokes 1 cup raw or cooked spinach, kale, red/yellow/green peppers, broccoli, cauliflower, asparagus, carrots, green beans, sugar snap peas, Brussels sprouts, mustard greens, cabbage, or artichokes - Best fruits: 1 guava, apple, peach, orange, or persimmon; 2 plums, kiwis, clementines, or tangerines; 4 prunes or apricots; 1 cup blueberries, blackberries, raspberries, sliced strawberries, cherries, watermelon, or pineapple; 20 strawberries; mango, papaya, or grapefruit 1 guava, apple, peach, orange, or persimmon; 2 plums, kiwis, clementines, or tangerines; 4 prunes or apricots; 1 cup blueberries, blackberries, raspberries, sliced strawberries, cherries, watermelon, or pineapple; 20 strawberries; mango, papaya, or grapefruit - 1 level tablespoon peanut b.u.t.ter with celery sticks - 10 almonds, unsalted - 3 Brazil nuts - 1 ounce reduced-fat cheese 100 to 200 calories - cup toasted pecans - 20 raw almonds (about 3 tablespoons) - cup fat-free or 1% reduced-fat cottage cheese mixed with 1 tablespoon chopped pecans (or almonds, wheat germ, or sunflower seeds) - cup sunflower seeds in the sh.e.l.l - 1 slice whole grain toast with 1 level tablespoon peanut b.u.t.ter - Red/yellow/green pepper sticks with 2 tablespoons hummus or guacamole - 1 cup fortified whole grain cereal - 1 ounce peanuts (about 25 nuts) - 1 cup plain fat-free yogurt mixed with cup berries and 1 tablespoon wheat germ (or chopped walnuts) - cup chickpeas (garbanzo beans) - 1 sliced apple with 1 level tablespoon peanut b.u.t.ter (or 1 ounce reduced-fat cheese) 200 calories or more - Vision Mix CARIBBEAN OSTRICH STEAKS.

Ostrich is a healthy and delicious lean subst.i.tute for any red or white meat-including beef, chicken, turkey, pork, and lamb-in any of your favorite recipes. It is loaded with zinc-one of the key ingredients for maintaining healthy eyes-plus, it absorbs seasonings, so it is highly versatile. Look for ostrich steak in Whole Foods stores, specialty stores, or order online (www.ostrich.com). If you have difficulty finding ostrich, you can also enjoy this recipe with boneless turkey breast cutlets.

Makes 6 servings

cup olive oil .

cup orange juice .

cup lime juice

2.

scallions, chopped

1.

tablespoon chopped fresh parsley .

jalapeno chile pepper, seeded and minced (wear plastic gloves when handling) Coa.r.s.e ground black pepper

2.

pounds ostrich steak, cut into 6 slices

1.

lime, sliced

1. Combine the oil, orange juice, lime juice, scallions, parsley, jalapeno, and black pepper to taste in a large zip-top bag. Add the ostrich and seal the bag, pressing out excess air. Marinate in the refrigerator for 2 to 3 hours.

2. Preheat a grill. Drain the steaks (discard the marinade). Grill the steaks over high heat for 2 to 3 minutes on each side, until browned. (You can also cook the steaks in a heavy skillet over high heat.) If you like, cut the steaks at an angle into thin slices. Garnish with lime slices.

PER SERVING.

250 calories, 35 g protein, 2 g carbohydrate, 12 g fat (3 g saturated), 143 mg cholesterol, 110 mg sodium, 0 g fiber; plus 3 mg zinc (20% DV) VEGGIE TUNA SALAD.

Use light light instead of albacore instead of albacore white white canned tuna to get all the nutrition without too much mercury. Chopped peppers and carrots add beta carotene and vitamin C. Serve it on a bed of fresh spinach leaves for an added blast of lutein. canned tuna to get all the nutrition without too much mercury. Chopped peppers and carrots add beta carotene and vitamin C. Serve it on a bed of fresh spinach leaves for an added blast of lutein.

Makes 1 serving

1.

can (6 ounces) chunk light tuna in water, drained .

carrot, peeled and diced .

celery stalk, diced .

red pepper, diced .

yellow pepper, diced .

scallion, minced

1.

tablespoon reduced-fat mayonnaise .

teaspoon lemon juice

3.

cups spinach leaves

4.

medium-thick slices red tomato

1. In a medium bowl, flake the tuna into small pieces with fork. Add the carrot, celery, red and yellow pepper, scallion, mayonnaise, and lemon juice, and mix well with a fork.

2. Line a plate with the spinach and place the tuna mixture on top. Arrange the tomato slices around the tuna.

PER SERVING.

227 calories, 40 g protein, 9 g carbohydrate, 4 g fat (1 g saturated), 43 mg cholesterol, 755 mg sodium, 9 g fiber; plus 100 mg vitamin C (150+% DV), 20 mg niacin (100% DV), 114 mcg selenium (150+% DV) VISION MIX.

This packable snack provides more than 90 percent of your daily requirement for vitamin E. For more antioxidants, try adding cup dried cranberries, blueberries, or cherries. But be sure to watch portions-calories can add up quickly with this snack.

Makes 6 servings

4.

cups whole grain cereal .

cup raw almonds .

cup unsalted oil-roasted peanuts .

cup unsalted sunflower seeds

In a large bowl, combine the cereal, almonds, peanuts, and sunflower seeds, and mix thoroughly. Divide evenly among 6 zip-top bags.

PER SERVING.

237 calories, 8 g protein, 21 g carbohydrate, 14.5 g fat (1.5 g saturated), 0 mg cholesterol, 198 mg sodium, 4.5 g fiber GREEN SMOOTH-SEE.

My smoothies each provide a great big BLAST of eye-fighting nutrients-vitamins C and E, zinc, lutein, and beta carotene. They're the perfect concoctions for people who want to go that extra mile, as well as people who aren't interested in popping extra supplemental pills.

Calories always count, so remember to factor these smoothies into your plan's total calories. If weight is an issue, split into two servings and enjoy as a snack...or, count one full serving as your breakfast-either way the math is a snap. If weight is not an issue, enjoy a daily serving whenever you wish.