Low Retinol Foods

Tip 1 : Whole-grain pasta is great in baked dishes (lasagna, mac & cheese). Give a taste test and see if anyone can tell the difference.

Tip 2 : Nuts are a good source of protein but high in Calories. Keep portions small—1 ounce of almonds (25 nuts) has about 170 Calories.

Tip 3 : 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 4 : Vary your protein choices at a barbecue. Try bean burgers, soy hot dogs, or grilled tofu. Use a low-salt marinade to add flavor.

Tip 5 : Add non-fat powdered milk to casseroles, soups or pasta dishes to get added calcium.

Tip 6 : Shred carrots or zucchini into meatloaf, casseroles, quick breads, and muffins.

Tip 7 : Whole grains are great in mixed dishes. Try using brown rice in a casserole, or quinoa in a salad.

Tip 8 : Short on time: Buy ready-made pasta meals and add cooked vegetables such as broccoli, asparagus, or peas. Look for low-sodium pasta options

Tip 9 : For a special treat, make homemade ice cream sandwiches using frozen yogurt and peanut butter between graham crackers.

Tip 10 : You are more likely to drink what you buy--try to keep fat-free or low-fat milk on hand.