Fatty acids, total polyunsaturated Rich Foods

Tip 1 : Not all protein foods come from animals. Vegetarian options include beans, peas, nuts, nut butters, seeds, and soy products.

Tip 2 : Look for lower fat cheeses like part-skim mozzarella, or reduced fat versions of Monterey Jack, Swiss, Colby, Cheddar & Muenster.

Tip 3 : Add calcium to your coffee or tea by switching from either half & half or cream to low-fat or fat-free milk.

Tip 4 : Don’t be misled about which products are whole grain. Read the ingredients list to look for whole grains as the first ingredient.

Tip 5 : Mix whole-grain cereal with unsalted nuts and dried fruit for a great afternoon snack.

Tip 6 : When serving chocolate pudding-- top it with sliced strawberries or bananas and chopped nuts.

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 : Corn is a great and affordable vegetable to cook all year long. Buy it fresh, frozen, or canned!

Tip 9 : Every fruit counts: Fresh, dried, frozen, and canned (in water or 100% juice)! Pick the one that works for you.

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