8 vanilla wafers
2 cups low fat or nonfat milk
1 box (3.5 ounces) instant vanilla pudding
1 cup fresh fruit (peaches, nectarines, blueberries, strawberries, bananas, etc.)
1. Place one vanilla wafer on bottom of a small paper or plastic cup or a small bowl. Do the same for each vanilla wafer.
2. Pour milk into a bowl, add pudding mix, and prepare pudding according to the directions on the box.
3. Top each vanilla wafer with 1/4 cup vanilla pudding.
4. Cover and refrigerate 30 minutes to 8 hours.
5. Top with washed and cut up fresh fruit just before serving.
Nutrition information per serving: 90 calories, 1g total fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 220mg sodium, 19g total carbohydrate, 0g fiber, 17g sugar, 2g protein
Fill half your plate with vegetables and fruit. Select a variety of vegetables for a great way to add color to the meal. Dish up smaller portions of meat on your plate.
Cut back on sugar. Use non-nutritive sweeteners in place of sugar for pie fillings, puddings, and cranberry sauces. You can usually reduce the amount of sugar by 1⁄4 to 1⁄3 in recipes that are high in sugar.
Lower the fat.
Use egg whites or a nonfat egg substitute instead of whole eggs.
Substitute a nutty cereal for half the amount of pecans in pecan pie.
Substitute chopped vegetables for some of the bread in stuffing.
Omit butter and margarine from stuffing recipes.
Be dessert smart. Cut pies in smaller pieces. Serve a large platter of fresh fruit along with traditional desserts. Try the Hurry-up Baked Apples for dessert. Bake fewer varieties of
cookies and bars and make them smaller. Use fat free whipped topping.