smartcookie- Morning Time- I eat Oatmeal with Blueberries sweetened with Honey. I pour Oat Milk on top of the Oatmeal. I take a Muli Vitamin with Supplements to keep my Immune System Healthy.
Tea Time mid morning break two or three Cookies and a cup of Herbal Tea.
Lunch Time a Sandwich and a cup of Tea usually after Lunch.
Dinner- Soy Protein or Fish, Pasta, Brown Rice sometimes, Potatoes. Water or Herbal Tea after the Dinner Meal. I try to follow the principle (endorsed by the Rambam) to wait several hours before retiring after eating dinner.
Smart Cookie if you want to create Healthy Changes in you and your family start Shopping (as much as possibe) at the local Natural Food Store. If you can afford it purchase (if you do not own one) a decent Pressure Cooker. Stock up on Whole Grains and Legumes. Whole Grains and Legumes purchased not processed generally do not need a hecscher. You must however check for Bugs. Olive Oil (Kosher Naturally) is a good choice for healthy Oil. Natural Food Stores provide an assortment of Healthy Cook Books for sale. Good Luck.