Photo courtesy of Family Features
Key Lime-Banana Smoothie and Sunny Lemon-Raspberry Muffins

Is weight weighing heavy on your mind? If you or someone in your family needs to lose weight, you have lots of company: Nearly two-thirds of American adults and a third of American children need to lighten up.

The family that plays together enjoys good health and has fun together. In becoming more active and enjoying a wide variety of delicious meals, any family can be winners and gain healthy habits for a lifetime. Eating well is an important part of the plan: Always begin with breakfast and leave room for a healthy dessert!

Key Lime-Banana Smoothie
Prep Time: 5 minutes
Start to Finish: 5 minutes
2 servings (1 c. each)
1 container (6 ounces) 99% fat-free key lime pie yogurt (2/3 c.)
1 ripe banana, sliced
1/2 c. fat-free (skim) milk
1 Tbsp. lime juice
1/4 tsp. dry lemon-lime-flavored soft drink mix (from 0.13-ounce package)
1 c. vanilla frozen yogurt
1. In blender, place all ingredients except frozen yogurt. Cover and blend on high speed until smooth.
2. Add frozen yogurt. Cover and blend until smooth.
1 Serving: Calories 320 (Calories From Fat 30), Total Fat 3g (Saturated Fat 2g), Cholesterol 10mg, Sodium 150mg, Total Carbohydrate 62g (Dietary Fiber 2g), Protein 11g
% Daily Value: Vitamin A 6%, Vitamin C 15%, Calcium 40%, Iron 2%
Exchanges: 1 Fruit, 2 Other Carbohydrate, 1 1/2 Skim Milk
Carbohydrate Choices: 4

Sunny Lemon-Raspberry Muffins
Prep Time: 15 minutes
Start to Finish: 35 minutes
10 muffins
1 egg or 1/4 c. fat-free egg product
1 1/2 c. all-purpose flour
1 1/2 c. Whole Grain Total cereal, slightly crushed (1 c.)
1/3 c. sugar
1/4 c. fat-free (skim) milk
1/4 c. canola or soybean oil
1 Tbsp. grated lemon peel
2 tsps. baking powder
1/2 tsp. baking soda
1/2 tsp. salt
1 container (6 ounces) lemon fat-free yogurt (2/3 c.)
1/2 c. fresh or frozen (partially thawed) raspberries
1. Heat oven to 400°F. Line 10 regular-size muffin cups with paper baking cups.
2. In large bowl, beat egg slightly. Stir in remaining ingredients except raspberries just until moistened; gently stir in raspberries. Divide batter evenly among muffin cups.
3. Bake 15 to 20 minutes or until golden brown. Immediately remove from pan.
1 Muffin: Calories 190 (Calories From Fat 60), Total Fat 6g (Saturated Fat 0.5g), Cholesterol 20mg, Sodium 340mg, Total Carbohydrate 30g (Dietary Fiber 2g), Protein 4g
% Daily Value: Vitamin A 2%, Vitamin C 10%, Calcium 30%, Iron 25%
Exchanges: 1 Starch, 1 Other Carbohydrate, 1 Fat
Carbohydrate Choices: 2

Easy Corn Flake-Crusted Fish
Prep Time: 30 minutes
Start to Finish: 30 minutes
4 servings
1/2 c. all-purpose flour
1/2 tsp. salt
1 egg
1/4 c. water
3 cups Country Corn Flakes cereal, crushed (about 1 2/3 c.s)
4 cod fillets (4 to 6 ounces each)
2 Tbsp. canola or soybean oil
1. In shallow dish, mix flour and salt. In another shallow dish, beat egg and water with fork. Place crushed cereal in third shallow dish. Dip fish in flour, coating well; shake off excess.
Dip floured fish in egg mixture, then in cereal, coating all sides completely. Place coated fish on ungreased cookie sheet.
2. In 12-inch nonstick skillet, heat oil over medium heat until hot. Keeping at least 1 inch between fish fillets and cooking in batches if needed, cook fish in oil 3 to 4 minutes on each side, turning once, until well browned and fish flakes easily with fork. If needed, place cooked fish on paper towels on cookie sheet and keep warm in 225°F oven while cooking remaining fish.
1 Serving: Calories 320 (Calories from Fat 90), Total Fat 10g (Saturated Fat 1.5g), Cholesterol 115mg, Sodium 600mg, Total Carbohydrate 31g (Dietary Fiber 0g), Protein 26g
% Daily Value: Vitamin A 10%, Vitamin C 4%, Calcium 20%, Iron 40%
Exchanges: 2 Starch, 3 Very Lean Meat, 1 1/2 Fat
Carbohydrate Choices: 2
Note From the Nutritionist: Using whole-grain cereals as a breading or in baking is an easy way to work in whole grains and boosts vitamins and minerals in your favorite recipes, because the cereal is fortified. You can pair these crispy fillets with seasoned rice pilaf, coleslaw and baby carrots.

Recipes reproduced by permission from Win at Weight Loss: A Healthy Guide for the Whole Family by Betty Crocker. Copyright © 2005 by Betty Crocker. All rights reserved.