Fatty acids, total saturated Rich Foods

Tip 1 : Curries and other ethnic dishes pair small amounts of meat or chicken with vegetables and seasonings. Check for recipes online.

Tip 2 : To incorporate more vegetables into your pizza or pasta--blend carrots, zucchini or spinach into the tomato sauce. Look online for recipes.

Tip 3 : Add spinach and carrots to any soup, stew, or chili for added nutrients.

Tip 4 : Chicken and white bean chili is a tasty way to combine protein foods with a great flavor and bounty of nutrients.

Tip 5 : Try a low-fat or reduced-fat Swiss cheese to get your calcium without all the sodium and fat.

Tip 6 : Add toasted peanuts or cashews--instead of meat--as the protein food in a vegetable stir-fry.

Tip 7 : Tip for eating out: Share entrées with a friend. Have one person order a meat dish, and the other order a vegetable dish or a large salad.

Tip 8 : Vary the fruits you choose to get a wider range of nutrients.

Tip 9 : Craving something sweet? Instead of candy try having dried fruits like cranberries, cherries, or raisins.

Tip 10 : Vary your protein choices at a barbecue. Try bean burgers, soy hot dogs, or grilled tofu. Use a low-salt marinade to add flavor.