Tip 1 : Cream, sour cream, and cream cheese are not included in the Dairy Group because they contain little or no calcium.
Tip 2 : Need to make dinner but have errands to do? Use a slow cooker to make a chicken and vegetable stew with plenty of tomatoes, potatoes and green beans.
Tip 3 : Not all protein foods come from animals. Vegetarian options include beans, peas, nuts, nut butters, seeds, and soy products.
Tip 4 : Brown rice is a great side dish. Try different ways of flavoring your rice dish. Look online for recipes.
Tip 5 : Avoiding milk because you are lactose intolerant? Get the health benefits of milk by selecting lactose-free dairy products.
Tip 6 : Make your own cheese spread for crackers--try low-fat ricotta blended with herbs such as oregano, dill, & chopped green onions.
Tip 7 : Include fruit at breakfast! Top cereal with your favorite fruit, add berries to pancakes, or mix dried fruit into hot oatmeal.
Tip 8 : Create some new seafood pasta dishes. Look on-line for easy recipes.
Tip 9 : Try a rice and beans dish with brown rice or use whole-grain couscous, quinoa, or bulgur instead.
Tip 10 : Cook your oatmeal or other hot cereal in fat-free or low-fat milk instead of water.