Tip 1 : Most vegetables are naturally low in fat, sodium, and Calories, so have them in place of high-Calorie snacks.
Tip 2 : Add non-fat powdered milk to casseroles, soups or pasta dishes to get added calcium.
Tip 3 : Serve sliced raw vegetables with a yogurt dip to take to a party.
Tip 4 : Milk and yogurt have more potassium and are lower in sodium than most cheese. Also, most milk is fortified with vitamin D.
Tip 5 : Looking for plant-based protein? Give veggie burgers a try. Burgers made from beans, soy, or vegetables are available.
Tip 6 : Add spinach and carrots to any soup, stew, or chili for added nutrients.
Tip 7 : For less cholesterol-replace some egg yolks with egg whites. Two egg whites = 1 whole egg.
Tip 8 : Mix whole-grain cereal with unsalted nuts and dried fruit for a great afternoon snack.
Tip 9 : Did you know that calcium fortified soymilk (soy beverage) is considered part of the Dairy Group? Its nutrients are very similar to low-fat milk.
Tip 10 : Here’s a fun game to keep you focused on your veggies--how many red/orange vegetables can you name in 10 seconds? Eat one today!
