Low Adjusted Protein Foods

Tip 1 : Build some meals around plant-based protein sources, such as beans, lentils, tempeh, and tofu.

Tip 2 : Cream, sour cream, and cream cheese are not included in the Dairy Group because they contain little or no calcium.

Tip 3 : Make your own cheese spread for crackers--try low-fat ricotta blended with herbs such as oregano, dill, & chopped green onions.

Tip 4 : To incorporate more vegetables into your pizza or pasta--blend carrots, zucchini or spinach into the tomato sauce. Look online for recipes.

Tip 5 : Try baked sweet potato fries instead of regular fries. Look for recipes online.

Tip 6 : Make it easier to include plenty of vegetables in your day by always having them on hand--fresh, frozen, and canned (choose no-salt-added).

Tip 7 : Keep your bones strong! Make the Dairy Group part of your eating routine to help maintain bone mass throughout life.

Tip 8 : Osteoporosis (thinning of bones) can be reduced by routinely eating low-fat or fat-free dairy food --at all ages and stages of life.

Tip 9 : Three-bean salads add protein and are great as side dishes, main dishes, or snacks with tortilla chips.

Tip 10 : Change up your salads. Add surprise ingredients to your routine salads, such as Swiss chard, mango, or tuna.