Fatty acids, total monounsaturated Rich Foods

Tip 1 : Try a new recipe and get fruit into your dinner dishes--try chicken with apricots or lentils with apples and dried fruit.

Tip 2 : When eating out, ask for whole-wheat bread for your sandwiches.

Tip 3 : Try grilling, broiling, poaching, or roasting protein foods. These cooking methods don't add extra fat.

Tip 4 : Boneless chicken breasts are great for quick stir-fries--add peppers, onion, garlic, ginger...and red pepper flakes if you like heat!

Tip 5 : Vegetables go well with a dip or dressing. Try low-fat salad dressing with raw broccoli, red and green peppers, celery, or cauliflower.

Tip 6 : Mix together brown rice and white rice in equal proportions to make half your grains whole!

Tip 7 : Choose unsalted nuts as a snack, on salads, or in main dishes. Use nuts to replace, not add to, other protein foods.

Tip 8 : Add protein to your salads. Try different ingredients like eggs, tuna, grilled shrimp, chickpeas, or black beans.

Tip 9 : Make fresh fruit snow cones using berries, pineapple, or other fruits. Check online for recipes.

Tip 10 : Soymilk (soy beverage) fortified with calcium is a great alternative for those who don't or can't drink cow's milk.