Tip 1 : 1/2 cup of brown rice counts as 1 oz of whole grains. Use My Plan to see how many ounces of grains you need each day.
Tip 2 : Dried fruits make a great snack. They are easy to carry and store well. Just remember 1/2 cup dried fruit counts as 1 cup of fruit.
Tip 3 : Broil or bake chicken breasts marinated in lemon juice, oregano, garlic and oil for Mediterranean style flavor.
Tip 4 : Skip or limit the breading on meat, poultry, or fish. Breading adds Calories and can increase the amount of fat soaked up during frying.
Tip 5 : Choosing whole grains that are higher in fiber may help reduce constipation. They also may reduce the risk of cardiovascular disease.
Tip 6 : 1 cup cooked pasta or macaroni counts as 2 oz of grains. Use My Plan to find out how many ounces of grains per day you need.
Tip 7 : Vary your veggies. Try new vegetables and find recipes online. Why not try bok choy, artichokes, beets, or kale?
Tip 8 : Make a switch to fat-free milk. If you currently drink whole milk, first switch to reduced fat (2%), then low-fat (1%), and then fat-free (skim).
Tip 9 : Eat seasonally! Checking what vegetables are in season in your area can help save money and support your local farmers.
Tip 10 : Add vegetarian meat substitutes (like tempeh or tofu) to soups and stews to boost protein without adding saturated fat or cholesterol.
