Nut and Seed Products

Tip 1 : Don’t want to eliminate all sweets? Try a drizzle of chocolate fudge sauce on a pear, banana, or berries..

Tip 2 : When eating out, ask for whole-wheat bread for your sandwiches.

Tip 3 : Make half your grains whole! This includes rice, bread, crackers, cereal, popcorn--look for the word "whole" on the ingredients list!

Tip 4 : Keep perishable protein foods out of the "danger zone"--temperatures between 40o and 140o F. Two hours is the limit.

Tip 5 : Explore the dried fruit section--how about dates, figs, prunes, or dried apricots? They make great snacks!

Tip 6 : In addition to getting calcium from milk and yogurt, you also get potassium, which can help your blood pressure.

Tip 7 : Some whole grains are a good source of fiber. Look for breads that have at least 3 grams of fiber per serving on the Nutrition Facts label.

Tip 8 : Add vegetarian meat substitutes (like tempeh or tofu) to soups and stews to boost protein without adding saturated fat or cholesterol.

Tip 9 : Try different types of cheese: Cheddar, Swiss, Parmesan, Monterey Jack, mozzarella, or ricotta cheese. Look for low-fat versions.

Tip 10 : Read the Nutrition Facts label when buying cheese--compare the saturated fat and sodium content and choose the one with the lowest amounts.