Calcium, Ca Rich Foods

Tip 1 : For a breakfast that satisfies (and keeps you away from the mid-morning donuts)--add an egg.

Tip 2 : Make twice-baked sweet potatoes using ricotta or other low-fat cheeses in place of sour cream or cream cheese.

Tip 3 : Make croutons from whole-grain bread to use in salads.

Tip 4 : Get your vegetables while eating out. Request extra vegetables on your sandwich or wrap to boost your daily intake.

Tip 5 : Shopping tip: Find specials and coupons in your local paper or online for discounts on fresh, frozen, dried or canned fruits.

Tip 6 : Select vegetables with more potassium, such as beet greens, lima beans, spinach, and lentils.

Tip 7 : Make a healthier quiche by using low-fat milk and reduced-fat cheese in your recipe.

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

Tip 9 : When serving chocolate pudding-- top it with sliced strawberries or bananas and chopped nuts.

Tip 10 : Calcium is a nutrient of public health concern. You can meet your calcium needs by drinking fat-free milk or eating low-fat yogurt.