Low Fatty acids, total polyunsaturated Foods

Tip 1 : Try a low-fat or reduced-fat Swiss cheese to get your calcium without all the sodium and fat.

Tip 2 : Keep canned fruit (in 100% juice or water) like mandarin oranges on hand for a quick addition to any recipe--check for recipes online.

Tip 3 : If you get hungry before dinner is served, have a piece of fruit to tide you over.

Tip 4 : For a quick smoothie, try orange juice, non-fat yogurt, and frozen mango slices (or other fruit). Add ice, blend and enjoy!

Tip 5 : Just because bread is brown, doesn’t mean it is a whole grain. Check for whole grains on the ingredients list.

Tip 6 : Make roasted tomatoes--Cut tomatoes into wedges, drizzle with olive oil, season with garlic and herbs. Roast and serve as a side dish.

Tip 7 : In pancakes and muffins, experiment with substituting half the flour with oat or whole-wheat flour. (They may need more leavening).

Tip 8 : Be sure to drain all fat off ground beef after cooking--for less fat and Calories.

Tip 9 : Switch up your protein! Trade in your ham sandwich for one made with peanut butter, tuna, or canned salmon for some healthy variety.

Tip 10 : Not all protein foods come from animals. Vegetarian options include beans, peas, nuts, nut butters, seeds, and soy products.