Dihydrophylloquinone Rich Foods

Tip 1 : Check the Calories on dairy product labels. Choose the lower Calorie versions--those that are low-fat or fat-free, without added sugars.

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

Tip 3 : To get calcium at lunch, use low-fat cheese on your sandwich.

Tip 4 : Build some meals around plant-based protein sources, such as beans, lentils, tempeh, and tofu.

Tip 5 : For a sweet treat, make a low-fat flan using fat-free evaporated milk. Check online for recipes.

Tip 6 : If you get hungry before dinner is served, have a piece of fruit to tide you over.

Tip 7 : Make beans, peas, and soy products part of your meals often. Try black bean burgers, hummus, or stir-fried tofu.

Tip 8 : Dairy foods contain a wealth of nutrients. Besides calcium, they also give you vitamin A and D, protein, potassium and magnesium.

Tip 9 : Cook it once, eat twice. Make extra vegetables and save some for later. Use them for a stew, soup, or a pasta dish.

Tip 10 : Check out the freezer section for seafood. Flash-frozen seafood retains the nutrients and taste of fresh seafood.