Health food and vegetarian food is usually fresh and wholesome. Protein usually comes from chicken or fish, or it may be from combined vegetable proteins (such as rice and beans) or dairy products. But watch out for vegetarian recipes that contain full-fat cheeses, which are high in saturated fat.

Tips:

• There are lots of great vegetarian sandwiches. Just choose those that include fat-free or low-fat dairy products.

Granola made with oil	Fat-free or low-fat granola
Sandwich fillings with mayonnaise	Sandwich fillings with mustard, fat-free or low-fat mayonnaise or yogurt sauce
Whole-egg dishes	Yogurt-based dishes made with fat-free yogurt