Adjusted Protein Rich Foods

Tip 1 : Serve seafood twice a week-it's simple! Make patties with canned salmon, crab, or tuna, or use them on a seafood sandwich.

Tip 2 : Roast a whole chicken. When cooled, remove the skin, bones, and fat. Serve the meat as is, or use in a recipe.

Tip 3 : Running short on time? Use a microwave to quickly "zap" vegetables. White or sweet potatoes can be baked quickly this way.

Tip 4 : 1 flour tortilla (8 inches in diameter) counts as 2 oz of grains. Use My Plan to see how many ounces of grains you need each day.

Tip 5 : Vary your protein choices at a barbecue. Try bean burgers, soy hot dogs, or grilled tofu. Use a low-salt marinade to add flavor.

Tip 6 : Some cheeses have a lot of sodium. Use them in small amounts to add flavor, and omit additional salt.

Tip 7 : Cook your oatmeal or other hot cereal in fat-free or low-fat milk instead of water.

Tip 8 : Dairy foods provide calcium needed for bone growth and bone health throughout your life.

Tip 9 : For an easy breakfast or snack on the go, try a fruit smoothie with frozen peaches, berries, and low-fat yogurt.

Tip 10 : Not all protein foods come from animals. Vegetarian options include beans, peas, nuts, nut butters, seeds, and soy products.