Tip 1 : Nuts are a good source of protein but high in Calories. Keep portions small—1 ounce of almonds (25 nuts) has about 170 Calories.
Tip 2 : Need to make dinner but have errands to do? Use a slow cooker to make a chicken and vegetable stew with plenty of tomatoes, potatoes and green beans.
Tip 3 : Many seafood choices are low in mercury, including shrimp, salmon, sardines, oysters, clams, haddock, flounder, catfish, and tilapia.
Tip 4 : In pancakes and muffins, experiment with substituting half the flour with oat or whole-wheat flour. (They may need more leavening).
Tip 5 : Instead of a donut, pick yogurt and fruit for breakfast!
Tip 6 : Ready-to-eat, whole-grain cereal is a tasty whole grain snack. Check the Nutrition Facts label to find one that is lower in sugar.
Tip 7 : Buy fresh, seasonal vegetables. They cost less and are more likely to be at their peak flavor.
Tip 8 : For a plant-based protein meal, try bean burgers, lentil burgers, or pita halves with falafel (spicy ground chick pea patties).
Tip 9 : Casseroles are a great way to serve vegetables, but they can contain lots of Empty Calories. Look for healthy versions online.
Tip 10 : Expand your fruit horizons--have you tried papaya, passion fruit, litchi, star fruit, or pomegranate?
