Tip 1 : Just because bread is brown, doesn’t mean it is a whole grain. Check for whole grains on the ingredients list.
Tip 2 : Choose fat-free or low-fat milk as your beverage at meals for an easy way to get calcium.
Tip 3 : Protein foods include: lean meats, seafood, poultry, eggs, beans and peas, nuts, seeds, and soy products.
Tip 4 : Try this pasta idea. Grate zucchini lengthwise and cook with onions, garlic, and a little broth until tender. Add to spaghetti pasta and serve.
Tip 5 : Include milk as a beverage at meals. Choose fat-free or low-fat milk for less saturated fat and Calories.
Tip 6 : Sprinkle fiber rich, whole-grain cereal on top of low-fat yogurt for a snack.
Tip 7 : Rinse veggies under running water before preparing or eating them to remove dirt and microbes on the surface.
Tip 8 : Serve seafood twice a week-it's simple! Make patties with canned salmon, crab, or tuna, or use them on a seafood sandwich.
Tip 9 : Make the majority of your choices whole or cut-up fruit rather than juice to get fiber.
Tip 10 : A small amount of lean meat adds great flavor to dishes made with beans or whole grains. Try chicken chili or turkey barley soup.
