Low Water Foods

Tip 1 : Try growing your own vegetables and herbs. You can start small with a few pots on your balcony or deck.

Tip 2 : 1/2 cup of oatmeal counts as 1 oz of whole grains. Use My Plan to see how many ounces of grains you need each day.

Tip 3 : Read the Nutrition Facts label when buying cheese--compare the saturated fat and sodium content and choose the one with the lowest amounts.

Tip 4 : Keep fruits separate from raw meat, poultry, and seafood while shopping, storing, and preparing.

Tip 5 : Mix together brown rice and white rice in equal proportions to make half your grains whole!

Tip 6 : Add vegetarian meat substitutes (like tempeh or tofu) to soups and stews to boost protein without adding saturated fat or cholesterol.

Tip 7 : For hamburger patties, meatloaf, or as an ingredient for casseroles, look for lean or extra-lean ground meat.

Tip 8 : Beans can be the basis for many dishes. Slow cook them with other vegetables and seasonings for low-cost, nutrient-packed meals.

Tip 9 : Add extra chopped vegetables (tomatoes, mushrooms, onions, or spinach) to store-bought pasta sauces. Simmer until vegetables are tender!

Tip 10 : Visit My Reports to check out your Protein Foods history chart and see how you've been doing with your intake over time.