Tip 1 : While shopping, load up on packages of frozen vegetables. They cook in minutes with little preparation.
Tip 2 : Replace solid fats with oils, rather than adding oil to the diet. Oils are a concentrated source of Calories, so use oils in small amounts.
Tip 3 : Don’t forget to eat your greens! Collards, Swiss chard, mustard greens, kale, and broccoli rabe are tasty side dishes.
Tip 4 : Don’t run out of milk. Keep low-fat evaporated milk handy. Add it to scrambled eggs or your morning coffee.
Tip 5 : Stews can make a small amount of lean meat or chicken go a long way. Check online for recipes.
Tip 6 : Try making a sandwich with 100% whole-wheat pita bread, whole-grain tortillas, or whole-wheat wraps!
Tip 7 : Just because bread is brown, doesn’t mean it is a whole grain. Check for whole grains on the ingredients list.
Tip 8 : Try this pasta idea. Grate zucchini lengthwise and cook with onions, garlic, and a little broth until tender. Add to spaghetti pasta and serve.
Tip 9 : Calcium is a nutrient of public health concern. You can meet your calcium needs by drinking fat-free milk or eating low-fat yogurt.
Tip 10 : Cook it once, eat twice. Make extra vegetables and save some for later. Use them for a stew, soup, or a pasta dish.
