Tip 1 : Mix whole-grain cereal with unsalted nuts and dried fruit for a great afternoon snack.
Tip 2 : Make your coffee extra tasty--add hot, frothy low-fat milk and a sprinkle of cinnamon.
Tip 3 : 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 4 : Read the ingredients list on food packages. The whole grain should be the first or second ingredient, after water.
Tip 5 : Eat a variety of protein foods. Include beans, peas, nuts, lean meats, poultry, soy products & eggs. Choose seafood twice a week.
Tip 6 : Try growing your own vegetables and herbs. You can start small with a few pots on your balcony or deck.
Tip 7 : Tuna and a few whole wheat crackers make a great snack.
Tip 8 : Whole grains are great in mixed dishes. Try using brown rice in a casserole, or quinoa in a salad.
Tip 9 : Love cheesy mashed potatoes? Look for low-fat cheese blends or part-skim ricotta--to whip into your creation.
Tip 10 : What’s not part of the Dairy Group? Foods made from milk that have little or no calcium like cream cheese, cream, and butter.
