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The Employee Assistance Program has many recipes and tips online for healthy eating.

Breakfast is important so try making a smoothie with fat-free or low-fat yogurt, a banana, and your choice of fresh or frozen fruit.

For a low-fat breakfast packed with protein and vitamins, try a frittata or omelet with egg whites and veggies left over from last night’s dinner.

Roasted or steamed vegetables are better for you than fried or cheese-covered veggies. Roast Brussel sprouts, asparagus or chopped cauliflower in a 375-degree oven for 20-30 minutes. Use light olive oil (or spray olive oil), salt and pepper.

Substitute steamed mashed cauliflower for mashed potatoes. Steam cauliflower and mash until smooth. Add plain yogurt, salt and pepper. Use butter sparingly if needed. Turn the mashed cauliflower into smooth “faux potato” salad by adding chopped eggs, mustard, chopped pickles and chopped fresh dill (or fresh dill paste).

See more recipes at www.choosemyplate.gov.

Learn more at, http://www.cdcr.ca.gov/Wellness/index.html