Fiber, total dietary Rich Foods

Tip 1 : Change up your salads. Add surprise ingredients to your routine salads, such as Swiss chard, mango, or tuna.

Tip 2 : Eating at least 3 ounce equivalents a day of whole grains may help with weight management. Use SuperTracker to see how much you've had.

Tip 3 : Get your vegetables while eating out. Request extra vegetables on your sandwich or wrap to boost your daily intake.

Tip 4 : Vary your protein choices at a barbecue. Try bean burgers, soy hot dogs, or grilled tofu. Use a low-salt marinade to add flavor.

Tip 5 : Some cheeses have a lot of sodium. Use them in small amounts to add flavor, and omit additional salt.

Tip 6 : Instead of butter and syrup, top pancakes with unsweetened applesauce and a sprinkle of powdered sugar.

Tip 7 : Skip or limit the breading on meat, poultry, or fish. Breading adds Calories and can increase the amount of fat soaked up during frying.

Tip 8 : What could you do with radishes? Roast with other vegetables or eat raw on top of a salad for a spicy and crunchy texture.

Tip 9 : People who are lactose intolerant may be able to tolerate some types of yogurt. Experiment with different types including those made from soy.

Tip 10 : Try rolled oats or a crushed, unsweetened whole-grain cereal as breading for baked chicken, fish, veal cutlets, or eggplant parmesan.