Tip 1 : An ounce equivalent of protein foods is 1 oz of meat, poultry, or seafood, � cup beans, 1 egg, 1 T. peanut butter, or � oz nuts or seeds.
Tip 2 : 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 3 : Applesauce isn't just for snacks! Use it in place of some oil when baking. Experiment--replace some oil with the same amount of applesauce!
Tip 4 : What�s the issue with whole milk? An 8-oz glass contains about the same amount of saturated fat as 5 strips of bacon.
Tip 5 : Does your produce keep going bad before you can eat it? Try frozen fruit instead--they provide the same nutritional value.
Tip 6 : Fresh pork is a good source of protein. The leanest choices include pork loin, tenderloin, center loin, and ham.
Tip 7 : Fruit with a low-fat yogurt dip makes a great party snack. Use melon, apples, bananas, berries, grapes and provide toothpicks!
Tip 8 : Make more brown rice than you need and freeze the rest for when you make a soup or casserole.
Tip 9 : Make dinner once and serve it twice. Roast a larger cut of lean meat. Make a second meal using the �planned-over� meat.
Tip 10 : Cream of tomato soup made with fat-free milk is a delicious way to get your vegetables and dairy.
