ANTIOXIDANTS.

The best defense against the free radical damage of oxidation oxidation is a diet rich in anti is a diet rich in antioxidant vitamins and minerals. Research suggests that certain antioxidants-vitamin C, vitamin E, selenium, and vitamin A (in the form of beta carotene)-nourish and protect skin to extend its youthful appearance. vitamins and minerals. Research suggests that certain antioxidants-vitamin C, vitamin E, selenium, and vitamin A (in the form of beta carotene)-nourish and protect skin to extend its youthful appearance.

Topical preparations of these antioxidants-applied to the skin in a cream or ointment-have been shown to help protect the skin against radiation from the sun, and may even help reverse reverse some of the damage that may already have occurred. They may even help prevent skin tumors. Some-such as the vitamin A prescription medications tretinoin (Retin-A, Renova) and isotretinoin (Accutane)-have become popular as treatments for acne and wrinkles. some of the damage that may already have occurred. They may even help prevent skin tumors. Some-such as the vitamin A prescription medications tretinoin (Retin-A, Renova) and isotretinoin (Accutane)-have become popular as treatments for acne and wrinkles.

Antioxidant-rich foods also can help: Vitamin C, naturally found in the skin, is involved in collagen production and protects cells from free radical damage. Scientific studies found that when lab animals ate vitamin C-fortified food, their skin was better able to fight off oxidative damage. Because vitamin C is destroyed by exposure to sunlight, spending even a short time in the sun can leave skin depleted. It is important to replenish your skin's vitamin C stores by eating plenty of vitamin C-rich fruits and vegetables. naturally found in the skin, is involved in collagen production and protects cells from free radical damage. Scientific studies found that when lab animals ate vitamin C-fortified food, their skin was better able to fight off oxidative damage. Because vitamin C is destroyed by exposure to sunlight, spending even a short time in the sun can leave skin depleted. It is important to replenish your skin's vitamin C stores by eating plenty of vitamin C-rich fruits and vegetables.

BEST FOODS FOR VITAMIN C: Guava, bell peppers (yellow, red, green), orange juice, hot chile peppers, oranges, grapefruit juice, strawberries, pineapple, kohlrabi, papaya, lemons, broccoli, kale, Brussels sprouts, kidney beans, kiwi, cantaloupe, cauliflower, red cabbage, mangos, grapefruit (pink, red), white potato (with skin), mustard greens, cherry tomatoes, sugar snap peas, snow peas, clementines, rutabagas, turnip greens, tomatoes, raspberries, Chinese cabbage, blackberries, green tomatoes, cabbage, watermelon, tangerines, lemon juice, okra, lychees, summer squash, persimmons Guava, bell peppers (yellow, red, green), orange juice, hot chile peppers, oranges, grapefruit juice, strawberries, pineapple, kohlrabi, papaya, lemons, broccoli, kale, Brussels sprouts, kidney beans, kiwi, cantaloupe, cauliflower, red cabbage, mangos, grapefruit (pink, red), white potato (with skin), mustard greens, cherry tomatoes, sugar snap peas, snow peas, clementines, rutabagas, turnip greens, tomatoes, raspberries, Chinese cabbage, blackberries, green tomatoes, cabbage, watermelon, tangerines, lemon juice, okra, lychees, summer squash, persimmons Vitamin E helps protect cell membranes and guard against UV radiation damage. Some research suggests that vitamin E may work in combination with vitamin C to provide an extra boost of antiaging skin protection. However, because recent studies have raised some questions about the safety of vitamin E supplements, these nutrients should come from your diet, not from potent pills. I recommend you stick with food sources (and the small amount found in a multivitamin). helps protect cell membranes and guard against UV radiation damage. Some research suggests that vitamin E may work in combination with vitamin C to provide an extra boost of antiaging skin protection. However, because recent studies have raised some questions about the safety of vitamin E supplements, these nutrients should come from your diet, not from potent pills. I recommend you stick with food sources (and the small amount found in a multivitamin).

BEST FOODS FOR VITAMIN E: Wheat germ oil, fortified whole grain cereals, sunflower seeds, almonds, hazelnuts, peanut b.u.t.ter, wheat germ, avocado, pine nuts, tomato paste, flaxseed oil, red bell pepper, canola oil, kiwi, peanuts, olive oil, mangos, turnip greens, Brazil nuts, asparagus, peaches, papaya, radicchio, collard greens, broccoli, Swiss chard, spinach Wheat germ oil, fortified whole grain cereals, sunflower seeds, almonds, hazelnuts, peanut b.u.t.ter, wheat germ, avocado, pine nuts, tomato paste, flaxseed oil, red bell pepper, canola oil, kiwi, peanuts, olive oil, mangos, turnip greens, Brazil nuts, asparagus, peaches, papaya, radicchio, collard greens, broccoli, Swiss chard, spinach Selenium is an antioxidant mineral that helps safeguard the skin from sun damage and delays aging by protecting skin quality and elasticity. Dietary selenium has been shown to reduce sun damage, and even to prevent some skin cancers in animals. Be sure to get your selenium from food, though, and not from supplements. The Nutritional Prevention of Cancer Trial found that people with a high risk of nonmelanoma skin cancers who took selenium supplements actually had a 25 percent increased risk of squamous cell carcinomas. is an antioxidant mineral that helps safeguard the skin from sun damage and delays aging by protecting skin quality and elasticity. Dietary selenium has been shown to reduce sun damage, and even to prevent some skin cancers in animals. Be sure to get your selenium from food, though, and not from supplements. The Nutritional Prevention of Cancer Trial found that people with a high risk of nonmelanoma skin cancers who took selenium supplements actually had a 25 percent increased risk of squamous cell carcinomas.

BEST FOODS FOR SELENIUM: Brazil nuts, tuna (canned light), crab, oysters, tilapia, whole wheat pasta, lean beef, cod, shrimp, whole wheat breads (including crackers, buns), turkey, wheat germ, brown rice, chicken breast, cottage cheese (fat-free, 1% reduced-fat), mushrooms, eggs Brazil nuts, tuna (canned light), crab, oysters, tilapia, whole wheat pasta, lean beef, cod, shrimp, whole wheat breads (including crackers, buns), turkey, wheat germ, brown rice, chicken breast, cottage cheese (fat-free, 1% reduced-fat), mushrooms, eggs Beta carotene, another antioxidant critical for skin health, is converted to vitamin A in the body. Beta carotene/vitamin A is involved in the growth and repair of body tissues, and may protect against sun damage. In extremely high doses, straight vitamin A from supplements can be toxic, so I never recommend them. However, ample beta carotene from food is entirely safe. another antioxidant critical for skin health, is converted to vitamin A in the body. Beta carotene/vitamin A is involved in the growth and repair of body tissues, and may protect against sun damage. In extremely high doses, straight vitamin A from supplements can be toxic, so I never recommend them. However, ample beta carotene from food is entirely safe.

BEST FOODS FOR BETA CAROTENE: Sweet potatoes, carrots, kale, b.u.t.ternut squash, turnip greens, pumpkin, mustard greens, cantaloupe, red bell pepper, apricots, Chinese cabbage, spinach, lettuce (romaine, green leaf, red leaf, b.u.t.terhead), collard greens, Swiss chard, watercress, grapefruit, watermelon, cherries, mangos, red ripe tomatoes, guava, asparagus, red cabbage Sweet potatoes, carrots, kale, b.u.t.ternut squash, turnip greens, pumpkin, mustard greens, cantaloupe, red bell pepper, apricots, Chinese cabbage, spinach, lettuce (romaine, green leaf, red leaf, b.u.t.terhead), collard greens, Swiss chard, watercress, grapefruit, watermelon, cherries, mangos, red ripe tomatoes, guava, asparagus, red cabbage ZINC.

Your skin contains about 6 percent of all the zinc in your body. This mineral is necessary for protecting cell membranes and helping to maintain the collagen that keeps skin firm. People with severe zinc deficiencies can develop redness, pustules, scaling, and lesions. (There's a pretty picture.) In addition, there are microscopic changes in the structure of skin cells themselves. On top of that, zinc is critically involved in skin renewal-which means that if you want to keep your skin fresh and as youthful as possible, be sure to include zinc-rich foods in your menu.

BEST FOODS FOR ZINC: Oysters, lean beef, crab, ostrich, pork tenderloin, peanut b.u.t.ter, wheat germ, turkey, veal, pumpkin seeds, chicken, chickpeas (garbanzo beans), fat-free yogurt, fortified whole grain cereals, pine nuts, cashews, sunflower seeds, lima beans, lentils, pecans, cheese (fat-free, reduced-fat), fat-free milk, almonds, walnuts, peanuts, black-eyed peas, green peas Oysters, lean beef, crab, ostrich, pork tenderloin, peanut b.u.t.ter, wheat germ, turkey, veal, pumpkin seeds, chicken, chickpeas (garbanzo beans), fat-free yogurt, fortified whole grain cereals, pine nuts, cashews, sunflower seeds, lima beans, lentils, pecans, cheese (fat-free, reduced-fat), fat-free milk, almonds, walnuts, peanuts, black-eyed peas, green peas OMEGA-3 FATTY ACIDS.

Healthy fats known as omega-3 fatty acids help maintain cell membranes so that they are effective barriers-allowing water and nutrients in, and keeping toxins out. Omega-3s also seem to be able to protect skin against sun damage. In a study of skin cancer in sunny, skin-scorching southeastern Arizona, people who ate diets rich in fish oils and other omega-3 fats had a 29 percent lower risk of squamous cell skin cancer than those who got very little omega-3s from food. Not too shabby-grill some fish, prevent some cancer.

BEST FOODS FOR OMEGA-3 FATTY ACIDS: Wild salmon (fresh, canned), herring, mackerel (not king), sardines, anchovies, rainbow trout, pacific oysters, omega-3-fortified eggs, flaxseed (ground, oil), walnuts, b.u.t.ternuts (white walnuts), seaweed, walnut oil, canola oil, soybeans Wild salmon (fresh, canned), herring, mackerel (not king), sardines, anchovies, rainbow trout, pacific oysters, omega-3-fortified eggs, flaxseed (ground, oil), walnuts, b.u.t.ternuts (white walnuts), seaweed, walnut oil, canola oil, soybeans

FAQSI tried everything for my acne, and my doctor wants to put me on Accutane (isotretinoin). Do you have an opinion about this medication?This powerful medication is a G.o.dsend to many of my acne-p.r.o.ne clients and friends (even celebrities!). It can improve skin significantly by drying up the oil-producing sebaceous glands. As you might imagine, it dries more than those glands, namely your skin and lips-and pretty badly. You'll want to be diligent about drinking plenty of water, and using skin cream and lip balm to conserve as much moisture as possible. Accutane also can increase the body's production of cholesterol, so the medication may temporarily raise your cholesterol levels. If you go on this medication, be sure to have your blood cholesterol measured regularly. If it starts going up, you should take steps to lower your cholesterol, even if you are young (see Chapter 7 for more on cholesterol). There are some important warnings about using Accutane, so be sure to discuss this medication thoroughly with your doctor. For example, Accutane can cause birth defects, so it cannot be taken by women who are pregnant or considering getting pregnant. Also, some people become depressed or anxious while taking this medication (or soon after stopping), sometimes fatally depressed. If you have a history of depression, or if you find yourself feeling depressed or anxious while taking Accutane, see your doctor immediately.

WATER.

It is so basic, but I can't emphasize enough how important water is for skin's health and beauty. Water helps your body flush away toxins, allows the smooth flow of nutrients into cells, and keeps organs functioning their best. Plus, cells that are well-hydrated are plump and full, which means that your skin will look firmer and clearer (but not "fat"). Recommendations vary, but current thinking says that you should let your thirst guide how much water you drink every day.

Although liquids are the main source of water, many foods have such high water content that they contribute to overall hydration. The following foods are at least 75 percent water (by weight): Fruits: apples, blackberries, blueberries, cantaloupe, cherries, cranberries, grapefruit, grapes, kiwi, lemon, limes, mangos, nectarines, oranges, papaya, peaches, pears, pineapple, plums, raspberries, strawberries, tangerines, watermelon apples, blackberries, blueberries, cantaloupe, cherries, cranberries, grapefruit, grapes, kiwi, lemon, limes, mangos, nectarines, oranges, papaya, peaches, pears, pineapple, plums, raspberries, strawberries, tangerines, watermelon Vegetables: artichokes, asparagus, beets, broccoli, Brussels sprouts, carrots, cauliflower, celery, cuc.u.mbers, kale, lettuce, mushrooms, onions, peas, potatoes, pumpkin, peppers (red, yellow, green), rhubarb, spinach, squash, tomatoes, turnips, yams artichokes, asparagus, beets, broccoli, Brussels sprouts, carrots, cauliflower, celery, cuc.u.mbers, kale, lettuce, mushrooms, onions, peas, potatoes, pumpkin, peppers (red, yellow, green), rhubarb, spinach, squash, tomatoes, turnips, yams TEA.

Another good option for hydration is tea. Teas contain natural compounds known as polyphenols polyphenols, which have antioxidant properties. In animal studies, polyphenols helped prevent sun-related skin cancers and improve immune functioning. In people, topical polyphenols seem to help increase collagen production and decrease growth of skin cancer cells. Although there are no definitive studies about the effects of drinking drinking tea for skin health, tea-green or black, caffeinated or decaffeinated-is always a better choice than sugary drinks, soft drinks, or fruit juice. tea for skin health, tea-green or black, caffeinated or decaffeinated-is always a better choice than sugary drinks, soft drinks, or fruit juice.

BONUS POINTS.

- Use sunscreen. Whenever you are going to be spending more than a few minutes outside, protect your skin from some of the sun's damaging rays by applying sunscreen to all exposed areas of your body. Look for formulas designed to filter both UVA and UVB radiation, with a skin protection factor (SPF) of at least 15. The SPF is an indication of how long you will be protected, based on your skin type. The higher the number, the more time you can spend outside without burning. Use sunscreen with an SPF of at least 30 if you want longer protection, or if you tend to burn easily. Every day, apply moisturizer with SPF to guard your skin even during casual sun exposure. Whenever you are going to be spending more than a few minutes outside, protect your skin from some of the sun's damaging rays by applying sunscreen to all exposed areas of your body. Look for formulas designed to filter both UVA and UVB radiation, with a skin protection factor (SPF) of at least 15. The SPF is an indication of how long you will be protected, based on your skin type. The higher the number, the more time you can spend outside without burning. Use sunscreen with an SPF of at least 30 if you want longer protection, or if you tend to burn easily. Every day, apply moisturizer with SPF to guard your skin even during casual sun exposure.

- Avoid sugary foods, refined-flour baked goods, and soda. Some researchers have theorized that low-quality carbohydrates raise insulin levels, which, over time, may increase levels of certain acne-causing hormones. These foods also cause inflammation in skin cells and throughout the body, causing premature aging and wrinkles. Some researchers have theorized that low-quality carbohydrates raise insulin levels, which, over time, may increase levels of certain acne-causing hormones. These foods also cause inflammation in skin cells and throughout the body, causing premature aging and wrinkles.

- Consider a topical antioxidant. Most drug store and cosmetic brand preparations don't contain enough of these antioxidants to make a difference to your skin's health. The more potent-and potential irritating-preparations aren't for everybody. Some are only available by prescription, so if you want to try antioxidant skin cream, talk with your dermatologist. Most drug store and cosmetic brand preparations don't contain enough of these antioxidants to make a difference to your skin's health. The more potent-and potential irritating-preparations aren't for everybody. Some are only available by prescription, so if you want to try antioxidant skin cream, talk with your dermatologist.

SUPPLEMENTS.

To improve skin health, I strongly recommend getting all your nutrients from food sources. However, if you would also like to consider supplements, I recommend: 1. Multivitamin. Taking a multivitamin will a.s.sure that you get the minimal amount of vitamins and minerals necessary for good skin health, even on days when you might not eat as well as you should. Choose a brand that contains 100% DV for vitamin A (optimally 100%-or at least 50%-coming from beta carotene and/or mixed carotenoids), vitamin C, vitamin E, and zinc and which provides about 55 micrograms selenium. Taking a multivitamin will a.s.sure that you get the minimal amount of vitamins and minerals necessary for good skin health, even on days when you might not eat as well as you should. Choose a brand that contains 100% DV for vitamin A (optimally 100%-or at least 50%-coming from beta carotene and/or mixed carotenoids), vitamin C, vitamin E, and zinc and which provides about 55 micrograms selenium.

2. Omega-3s. If you find it difficult to get all the omega-3 fatty acids you need from foods, try fish oil supplements. I recommend taking 650 milligrams of omega-3 fatty acids. There are two sub-types of omega-3s, called DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid). When buying fish oil supplements, choose brands that contain at least 220 milligrams each of both DHA and EPA. The remaining 200+ milligrams can come from either DHA or EPA. Check labels for these details. If you find it difficult to get all the omega-3 fatty acids you need from foods, try fish oil supplements. I recommend taking 650 milligrams of omega-3 fatty acids. There are two sub-types of omega-3s, called DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid). When buying fish oil supplements, choose brands that contain at least 220 milligrams each of both DHA and EPA. The remaining 200+ milligrams can come from either DHA or EPA. Check labels for these details.

To prevent rancidity, always store bottles of fish oil supplements in the fridge. To lessen the chance of fishy burps or aftertaste, choose an enteric-coated variety, which is digested in the intestines instead of the stomach so it is less likely to repeat on you. Avoid getting omega-3 fats from cod liver oil because it may contain too much vitamin A. Important note: Important note: Because fish oil acts as a blood thinner, it should not be taken by people who have hemophilia, or who are already taking blood thinning medications or aspirin. People with diabetes should talk with their doctors before trying fish oil supplements because they may affect blood sugar. Because fish oil acts as a blood thinner, it should not be taken by people who have hemophilia, or who are already taking blood thinning medications or aspirin. People with diabetes should talk with their doctors before trying fish oil supplements because they may affect blood sugar.

FAQSCan dairy foods cause acne breakouts?It is entirely possible, although not necessarily for the reason you think. Cows are given iodine-fortified feed to help fight infection, and some of it naturally finds its way into the cows' milk. Iodine can cause acne in some people. Some experts believe that the amount of iodine found in milkalthough low-is enough to cause skin problems for some sensitive people. In addition, the current prevailing thought is that dairy-acne connection may be caused by the hormones in milk. Apparently dairy cows are allowed to become pregnant while they are lactating, and the pregnancy hormones go into the milk. If you want to test your personal reaction, I recommend eliminating all dairy foods from your diet for one month. These include milk, yogurt, all cheeses, sour cream, and ice cream. (No matter what your age, be sure to get enough daily calcium from non-dairy sources or take 1,000 milligrams of calcium supplements daily to make up for what you're missing.) If you see no difference, then dairy is not a problem for you. If your acne improves, add dairy back into your diet-two servings a day for four or five days. If your acne comes back, then dairy is a definite acne-booster for you.

JOY'S 4-STEP PROGRAM FOR BEAUTIFUL SKIN Follow this program if you want healthier skin, now and in the future.

STEP 1...START WITH THE BASICS These are the first things you should do to improve the state of your skin, today and tomorrow: - See your doctor if you have any unusual skin growths, moles or freckles that have grown or gotten darker, or a scaly patch or scab that won't heal. These may be early signs of skin cancer. If caught early, most cancers can be stopped before they turn deadly.

- If you smoke, quit.

- Stay out of the sun as much as possible. If you do go outdoors, wear sunscreen to protect your skin...but don't depend on it to keep you entirely safe. Even the best sunscreen, applied liberally and often, allows some radiation through.

- Drink plenty of water.

STEP 2...YOUR ULTIMATE GROCERY LIST This list contains foods with high levels of nutrients that will help your skin look the best it can, plus foods included in meal plans and recipes. You don't have to purchase every item...but integrate as many of these foods as possible into your diet.

FRUIT.

ApricotsBerries (blackberries, raspberries, strawberries)CantaloupeCherriesClementinesGrapefruit and juice (pink, red)GuavaKiwiLemons and juiceLycheesMangosOranges and juicePapayaPeachesPersimmonsPineappleTangerinesWatermelon

VEGETABLES.

ArtichokesAsparagusAvocadoBeans (garbanzo, kidney, lima)BeetsBroccoliBrussels sproutsCabbage (including Chinese and red)CarrotsCauliflowerCeleryChickpeas (garbanzo beans)Collard greensCuc.u.mbersKaleKohlrabiLeeksLentilsLettuce (romaine, green leaf, red leaf, b.u.t.terhead)MushroomsMustard greensOkraOnionsPeas (green, sugar snap)Peas, black-eyedPeppers, (hot; yellow/red/green)Potatoes, sweetPotatoes, whitePumpkinRadicchioRhubarbRutabaga.s.scallionsSeaweedSnow pea.s.soybeans (edamame)SpinachSquash, winter (especially b.u.t.ternut)Squash, summerSwiss chardTomatoes (especially green tomatoes, red ripe tomatoes, cherry tomatoes, tomato paste)Tomatoes, canned, whole peeled (for meal plan)TurnipsTurnip greensWatercressYams

SEAFOOD.

AnchoviesCodCrabHerringMackerel (not king)Oysters (especially Pacific)Salmon, wild (with bones)SardinesShrimpTilapiaTrout, rainbowTuna (canned light)

LEAN MEATS/EGGS/SOY FOODS.

Beef, leanChickenEggs, omega-3-fortifiedOstrichPork tenderloinTurkeyVeal

NUTS AND SEEDS (PREFERABLY UNSALTED).

Almond b.u.t.terAlmondsBrazil nutsb.u.t.ternuts (white walnuts)CashewsFlaxseed, groundHazelnutsPeanut b.u.t.terPeanutsPecansPine nutsPumpkin seedsSunflower seedsWalnuts

WHOLE GRAINS.

Bread, whole grain (including crackers, buns)Cereal, fortified whole grainPasta, whole wheatRice, brownWheat germ

DAIRY.

Cheese (fat-free, reduced-fat)Cheese, ParmesanCottage cheese (fat-free, reduced-fat)Milk, fat-freeMilk, evaporated fat-free (for meal plan)Sour cream, fat-freeYogurt, fat-freeYogurt, Greek non-fat (for meal plan)

MISCELLANEOUS.

BasilBroth, low-sodium (chicken, vegetable)Caesar dressing, reduced-calorieCinnamon, groundCocoa powderCoffee, instantCornstarchDill, freshGarlicHoneyKetchupLeeksMargarine spread, soft tub, trans fat-freeMayonnaise, reduced-fatMustard, DijonNonstick cooking sprayOil, canolaOil, flaxseedOil, oliveOil, walnutOil, wheat germOreganoPepper, blackSaltScallionsSoup, b.u.t.ternut squash (low-fat)Spice mix, CajunSugar, granulated (or sugar subst.i.tute)Tea (green, black; caffeinated, decaffeinated)Thyme, driedVanilla extractVinegar, balsamic or red wineVinegar, white

STEP 3...GOING ABOVE AND BEYOND If you want to do everything you can to improve your skin, here are some additional things you might try: - Consider taking a daily multivitamin.

- If you don't eat at least two servings of a fatty fish every week, consider taking fish oil supplements.

ACNE AND FRIED FOODYou'll notice that I didn't warn you to avoid fried, greasy, oily foods in my discussion about acne. That's because eating grease doesn't cause skin problems. However However, if you eat French fries, potato chips, or other oily foods and then scratch your nose or rub your chin, you spread that grease to your skin. That kind of topical oil can block pores and cause acne. In fact, any time you touch your face you risk transferring dirt and bacteria that can cloud your complexion. Make a point of washing your hands with soap before laying a finger on your face.

STEP 4...MEAL PLANS These sample menus include foods that have been shown to improve skin health, specifically foods high in vitamins C and E, beta carotene, selenium, zinc, and omega-3 fatty acids.

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 among 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 among 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. For the best skin, water and green tea are your best bets for beverage selections. included. For the best skin, water and green tea are your best bets for beverage selections.

BREAKFAST OPTIONS.

(Approximately 300 to 400 calories)

Yogurt with Almonds and Berries 8 ounces fat-free plain or flavored yogurt (or Greek yogurt), mixed with 1 cup berries and topped with 1 to 2 tablespoons slivered almonds (or pumpkin seeds or chopped walnuts) and 2 tablespoons wheat germ.

Southwest Omelet with Whole Grain Toast Coat a small skillet with nonstick cooking spray or 1 teaspoon canola oil. Saute cup each sliced onion and sliced red or yellow pepper until soft. Beat 1 whole egg with two egg whites and pour over sauteed vegetables. Add cup chopped tomato, season with a pinch of salt and ground black pepper, and cook until bottom becomes firm. Gently flip over and cook until egg mixture becomes firm. Fold omelet over and serve. Enjoy with 1 slice whole grain bread, toasted (with optional 1 teaspoon soft tub, trans fat-free margarine spread).

Oatmeal with Chopped Walnuts and Fruit cup dry instant oatmeal prepared with cup water and cup fat-free milk or enriched/fortified soy milk (sweeten with optional 1 teaspoon white or brown sugar, honey, jam, or artificial sweetener). Top with 1 tablespoon chopped walnuts (or almonds or sunflower seeds) and cup berries (or mango or 1 orange).

Peanut b.u.t.ter Toast 2 slices whole grain bread, toasted; each slice topped with 1 level tablespoon peanut b.u.t.ter (or almond b.u.t.ter).

Cottage Cheese with Apricots and Pecans 1 cup fat-free or 1% reduced-fat cottage cheese topped with 4 diced whole apricots (or 1 cup berries or chopped mango) and 2 tablespoons chopped pecans or slivered almonds (if you like, sprinkle with teaspoon cinnamon).

LUNCH OPTIONS.

(Approximately 400 to 500 calories)

b.u.t.ternut Squash Soup with Salad and Fish 2 servings (3 cups) b.u.t.ternut Squash Soup or 2 to 3 cups of any prepared low-fat soup without cream. Serve with unlimited leafy greens topped with 3 ounces canned sardines (or wild salmon, light tuna, or grilled chicken) and drizzled with fresh lemon juice or vinegar.

Vegetarian Chili and Sweet Potato 2 cups vegetarian chili (or Turkey Chili, Chapter 15, subst.i.tuting kidney beans for black beans). Serve with medium baked sweet or white potato (with optional 1 teaspoon soft tub, trans fat-free margarine spread, or 1 tablespoon fat-free sour cream).

Open-Faced Tuna Melt Mash 6 ounces canned water-packed light tuna (or canned chicken breast or wild salmon) with 1 tablespoon reduced-fat mayonnaise, minced onion, and freshly ground black pepper (or use Veggie Tuna Salad); spread on 2 slices whole grain bread, toasted; top each open slice with thinly sliced tomato and 1 small (-ounce) slice fat-free or reduced-fat cheese (any variety, such as Cheddar, Swiss, or American). Bake in a 350F oven until the cheese melts. Enjoy with red/yellow/green pepper sticks.

Turkey Burger with Sauteed Mushrooms and Broccoli 1 cooked 5-ounce turkey burger (or lean hamburger or veggie burger), topped with sliced tomato, sauteed mushrooms, and optional 1 tablespoon ketchup, on a standard size hamburger bun (preferably whole grain). For the bun, you may subst.i.tute 1 small slice reduced-fat cheese. Serve with 1 cup steamed broccoli or sugar snap peas.

Caesar Salad with Grilled Chicken or Shrimp Unlimited Romaine lettuce leaves, 4 ounces grilled chicken or cooked shrimp, 1 ounce grated Parmesan cheese (4 to 5 level tablespoons), and optional anchovies (4 fillets). Toss with cup reduced-calorie Caesar dressing (40 calories or less per tablespoon), or 2 tablespoons regular Caesar dressing.

DINNER OPTIONS.

(Approximately 500 to 600 calories)

Beef Stir-Fry with Brown Rice and Steamed Broccoli 5 ounces lean beef (round, sirloin, or flank), trimmed and stir-fried in 2 teaspoons canola oil with cup sliced bell peppers, cup sugar snap peas, and 2 chopped scallions (plus optional minced garlic, salt, and black pepper to taste). Enjoy with cup cooked brown rice and 1 cup steamed broccoli (or spinach, kale, or Swiss chard).

Wild Salmon with Mustard, Lemon, Dill, and Potato 1 poached 5-ounce wild salmon fillet topped with 1 tablespoon Dijon mustard and 1 teaspoon dried dill, and drizzled with juice from lemon (or 1 serving Easy! 3-Step Microwave Salmon). Enjoy with medium baked sweet or white potato (with optional 1 tablespoon soft tub, trans fat-free margarine spread) and 1 cup steamed asparagus (or spinach, broccoli, kale, Swiss chard, or sugar snap peas).

Rosemary Chicken with b.u.t.ternut Squash Soup and Cauliflower 5 ounces skinless chicken breast sauteed in 2 teaspoons canola or olive oil and minced garlic and seasoned with preferred herbs (or 1 serving Rosemary Chicken). Enjoy with 2 servings (3 cups) b.u.t.ternut Squash Soup and 1 cup steamed cauliflower (or broccoli, spinach, kale or Swiss chard).

Whole Wheat Pasta with Turkey Meatb.a.l.l.s 1 serving Turkey Meatb.a.l.l.s in Red Pepper-Tomato Sauce. Enjoy with cup cooked whole wheat pasta (or plain medium baked sweet or white potato).