Tip 1 : Vary your veggies by munching on cucumbers, broccoli, or red and green peppers instead of chips when you have a sandwich at lunch.
Tip 2 : Vegetable or bean soups go towards your daily vegetable target. Choose lower sodium versions.
Tip 3 : Add vegetarian meat substitutes (like tempeh or tofu) to soups and stews to boost protein without adding saturated fat or cholesterol.
Tip 4 : For a plant-based protein meal, try bean burgers, lentil burgers, or pita halves with falafel (spicy ground chick pea patties).
Tip 5 : Some cheeses have a lot of sodium. Use them in small amounts to add flavor, and omit additional salt.
Tip 6 : Going out--think ethnic. Indian, Thai and Chinese dishes offer lots of yummy vegetable options.
Tip 7 : Support your health and community by buying locally-grown fruits. Try visiting a farmers’ market near you.
Tip 8 : Shopping tip: find specials and coupons in your local paper or online for discounts on whole-grain products.
Tip 9 : Did you know that calcium fortified soymilk (soy beverage) is considered part of the Dairy Group? Its nutrients are very similar to low-fat milk.
Tip 10 : Casseroles are a great way to serve vegetables, but they can contain lots of Empty Calories. Look for healthy versions online.
