Adjusted Protein Rich Foods

Tip 1 : Eat potatoes with the peel to get more nutrients like fiber, iron and potassium.

Tip 2 : Love cheesy mashed potatoes? Look for low-fat cheese blends or part-skim ricotta--to whip into your creation.

Tip 3 : Vegetable or bean soups go towards your daily vegetable target. Choose lower sodium versions.

Tip 4 : Cream, sour cream, and cream cheese are not included in the Dairy Group because they contain little or no calcium.

Tip 5 : Add your favorite seafood to a salad or make a seafood omelet.

Tip 6 : Make vegetables part of your lunch every day by eating veggie wraps, pizzas or sandwiches.

Tip 7 : Build some meals around plant-based protein sources, such as beans, lentils, tempeh, and tofu.

Tip 8 : Read the ingredients list on food packages. The whole grain should be the first or second ingredient, after water.

Tip 9 : Fruit yogurt can contain added sugars--try mixing fresh fruit into plain yogurt instead.

Tip 10 : Vary your veggies by including beans or peas in mixed dishes such as chili or minestrone soup.