Tip 1 : Make vegetables part of your lunch every day by eating veggie wraps, pizzas or sandwiches.
Tip 2 : Does your produce keep going bad before you can eat it? Try frozen vegetables instead--they offer the same nutritional value.
Tip 3 : Eat seasonally! Checking what vegetables are in season in your area can help save money and support your local farmers.
Tip 4 : If you are lactose intolerant--try lactose-free milk or calcium-fortified soymilk (soy beverage).
Tip 5 : Be creative. When apples are abundant--make apple butter, to use in place of jam. Check online for recipes without added sugars.
Tip 6 : 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 7 : Choose dark green vegetables like Swiss chard, spinach, and broccoli. They are high in nutrients and low in Calories.
Tip 8 : Make a summer salad: Mix together diced tomatoes, cucumbers, and sweet onions with a citrus vinaigrette. Top if off with low-fat feta crumbles.
Tip 9 : Make a switch to fat-free milk. If you currently drink whole milk, first switch to reduced fat (2%), then low-fat (1%), and then fat-free (skim).
Tip 10 : Eat a variety of protein foods. Include beans, peas, nuts, lean meats, poultry, soy products & eggs. Choose seafood twice a week.
