Dinner
3 ounces lean roast beef (about the size of a deck of cards) with 1 tablespoon beef gravy
1/2 cup turnip greens seasoned with 1/2 tablespoon margarine
1 small baked sweet potato with 1/2 tablespoon margarine
1 slice cornbread
1/4 honeydew melon

Snack
2 1/2 cups low-fat microwave popcorn
1 1/2 teaspoons margarine

TIP: Keep a food diary. Writing down what you eat, when you eat, and how you feel when you eat can help you understand your eating habits. You may be able to see ways to make your eating habits healthier. You can also use your diary to plan weekly menus, make shopping lists, and keep track of recipes you would like to try.

* Adapted from National Heart, Lung, and Blood Institute (NHLBI) sample menus.

You Can Do It!

Set goals. Move at your own pace. Celebrate your successes. Allow for setbacks. Let your family and friends help you. And keep trying-you can do it!

SOURCE: U.S. Department of Health and Human Services, National Institutes of Health, Weight-Control Information Network, http://win.niddk.nih.gov