Fructose Rich Foods

Tip 1 : Boneless chicken breasts are great for quick stir-fries--add peppers, onion, garlic, ginger...and red pepper flakes if you like heat!

Tip 2 : Add color to salads with baby carrots, shredded red cabbage, or green beans. Include seasonal veggies for variety throughout the year.

Tip 3 : To thicken stews and soups use pureed, cooked vegetables such as carrots, onions or potatoes.

Tip 4 : Add your favorite seafood to a salad or make a seafood omelet.

Tip 5 : 1/2 cup of brown rice counts as 1 oz of whole grains. Use My Plan to see how many ounces of grains you need each day.

Tip 6 : Beans and peas, like lentils, pintos, and split peas, are protein foods that are naturally low in fat. They make great side or main dishes.

Tip 7 : Instead of adding more grains to your daily food plan, replace some refined grains with whole grains.

Tip 8 : Bake or roast chicken instead of frying, and remove skin before eating, to lower saturated fat and Calories.

Tip 9 : Look for the following whole grains listed first on the label’s ingredient list: brown rice, bulgur, graham flour, whole wheat, and oatmeal.

Tip 10 : Adding 8 oz. of low-fat or fat-free milk to your meal is one of the easiest ways to get dairy.