Tip 1 : Make a summer salad: Mix together diced tomatoes, cucumbers, and sweet onions with a citrus vinaigrette. Top if off with low-fat feta crumbles.
Tip 2 : For breakfast try low-fat or fat-free yogurt. Mix in cereal or fruit for extra flavor, texture and nutrients.
Tip 3 : When eating out, ask for whole-wheat bread for your sandwiches.
Tip 4 : Dried fruit (raisins, dates, cranberries) and fresh fruit (chopped apples or pears) make a great combination. Add nuts for an extra crunch.
Tip 5 : Combine plain yogurt with your favorite low-fat salad dressing for a different veggie dip.
Tip 6 : Eat seafood in place of meat or poultry twice a week. Include some seafood high in omega-3s like salmon, trout, and herring.
Tip 7 : An ounce equivalent of protein foods is 1 oz of meat, poultry, or seafood, ¼ cup beans, 1 egg, 1 T. peanut butter, or ½ oz nuts or seeds.
Tip 8 : Visit My Reports to check out your dairy history chart and see how you've been doing with your dairy intake over time.
Tip 9 : Milk and yogurt have more potassium and are lower in sodium than most cheese. Also, most milk is fortified with vitamin D.
Tip 10 : Sprinkle fiber rich, whole-grain cereal on top of low-fat yogurt for a snack.
