Total lipid (fat) Rich Foods

Tip 1 : Make a breakfast-on-the-go smoothie by blending fat-free yogurt or milk with vanilla extract and a frozen banana.

Tip 2 : To thicken stews and soups use pureed, cooked vegetables such as carrots, onions or potatoes.

Tip 3 : Add vegetarian meat substitutes (like tempeh or tofu) to soups and stews to boost protein without adding saturated fat or cholesterol.

Tip 4 : Add protein to your salads. Try different ingredients like eggs, tuna, grilled shrimp, chickpeas, or black beans.

Tip 5 : A small amount of lean meat adds great flavor to dishes made with beans or whole grains. Try chicken chili or turkey barley soup.

Tip 6 : Vary your veggies by including beans or peas in mixed dishes such as chili or minestrone soup.

Tip 7 : Make pudding with low-fat milk, and top it with a sprinkle of cinnamon or sliced fruit.

Tip 8 : Does your produce keep going bad before you can eat it? Try frozen vegetables instead--they offer the same nutritional value.

Tip 9 : Make your own cheese spread for crackers--try low-fat ricotta blended with herbs such as oregano, dill, & chopped green onions.

Tip 10 : Protein foods include: lean meats, seafood, poultry, eggs, beans and peas, nuts, seeds, and soy products.