Energy (Calories) Rich Foods

Tip 1 : Craving something sweet? Instead of candy try having dried fruits like cranberries, cherries, or raisins.

Tip 2 : Try a rice and beans dish with brown rice or use whole-grain couscous, quinoa, or bulgur instead.

Tip 3 : Bake or roast chicken instead of frying, and remove skin before eating, to lower saturated fat and Calories.

Tip 4 : Make hot sandwiches for supper, with roasted lean pork or beef topped with sautéed onion and peppers. Top with reduced fat cheese and melt.

Tip 5 : Vary your veggies by adding a new vegetable to a different meal each day.

Tip 6 : Need a healthier dessert? Try baked fruit desserts. Check online for recipes that have little added sugars or solid fats.

Tip 7 : Keep vegetables separate from raw meat, poultry, and seafood while shopping, storing, and preparing.

Tip 8 : Replacing sour cream with low-fat yogurt in recipes will reduce the Calories and add calcium.

Tip 9 : Milk and milk products are the primary source of calcium in American diets. Use My Plan to see how much you need each day.

Tip 10 : Make fruit kabobs using pineapple chunks, bananas, grapes, and berries. Use yogurt as a sauce for your fruity snack or side dish.