One toasted whole-wheat English muffin with 2 tablespoons of cottage cheese and a dab of apple butter. One low-fat corn or bran muffin and 6 ounces of nonfat, flavored yogurt. A bowl of enriched cereal with skim milk and topped with fruit. You also can redefine meals and snacks. Think about those foods you associate with snacks.
Chances are they'll include potato chips, cookies, cake, crackers or candy.
This doesn't have to be the case. There's no reason, for example, that you can't make a snack out of a steaming cup of minestrone soup or a bowl of bran cereal with skim milk. Likewise, it's fine to swap foods you typically associate with one meal. Try trading traditional breakfast foods for a pizza bagel or leftovers. Or, enjoy some whole-wheat pancakes topped with fresh fruit for dinner.