Every time you eat a meal or snack, include a source of protein or heart-healthy fat.

Why?  Protein and fat take longer to digest so you will stay full longer.  Also, when you pair a carbohydrate (starch or fruit) with protein and/or fat, it prevents the blood sugar spike which promotes fat storage.

Here are some examples:   
 Veggie omelet with sweet potato or fruit
 Quinoa lettuce wraps with ground turkey
 Taco salad with chicken and beans
 Lean beef and brown rice stir fry with vegetables
 2% Greek yogurt with fruit
 Hummus with olive oil and veggies
 Apple with peanut or almond butter

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