Tip 1 : Most people need from 5 to 7 ounces of protein foods a day. Check to see “What counts as an ounce” in the Protein Foods Group.
Tip 2 : Choosing whole grains that are higher in fiber may help reduce constipation. They also may reduce the risk of cardiovascular disease.
Tip 3 : Vary your veggies by including celery, lima beans, or squash in your meals.
Tip 4 : Sick of the same old salad? Try tossing your frozen vegetables in a skillet and sauté for a quick, easy stir-fry meal.
Tip 5 : Green bean, broccoli, or spinach casseroles are a quick and easy way to serve vegetables--make them healthier with low-fat ingredients.
Tip 6 : Read the ingredients list on food packages. The whole grain should be the first or second ingredient, after water.
Tip 7 : Make twice-baked potatoes with plain yogurt instead of sour cream. Top with chopped green onions or chives.
Tip 8 : Make mini pizzas with open face whole-wheat English muffins. Top with sauce, veggies and low-fat cheese for a tasty treat!
Tip 9 : Be creative. When apples are abundant--make apple butter, to use in place of jam. Check online for recipes without added sugars.
Tip 10 : Try this pasta idea. Grate zucchini lengthwise and cook with onions, garlic, and a little broth until tender. Add to spaghetti pasta and serve.