Medindia » Nutrition Facts » Nutrient Lookup » Lutein + zeaxanthin Rich Foods
Tip 1 : Make sure you buy enough fresh, canned, frozen, and/or dried fruit to last between shopping trips.
Tip 2 : Switch up your protein! Trade in your ham sandwich for one made with peanut butter, tuna, or canned salmon for some healthy variety.
Tip 3 : Most "regular" size bagels weigh about 4 oz and ~290 Calories! That's 4 oz of your grain needs for the day.
Tip 4 : Select lean choices--like turkey, roast beef, or chicken breast--for sandwiches instead of meats with more fat, like bologna or salami.
Tip 5 : Tip for eating out: Share entrées with a friend. Have one person order a meat dish, and the other order a vegetable dish or a large salad.
Tip 6 : To get some extra dairy, add some shredded low-fat cheese to tuna casserole.
Tip 7 : Challenge yourself to fit dairy into every meal--milk on your breakfast cereal, yogurt for lunch, milk-based soup at dinner.
Tip 8 : Cream, sour cream, and cream cheese are not included in the Dairy Group because they contain little or no calcium.
Tip 9 : Use fat-free evaporated milk in recipes in place of heavy cream for the rich smooth taste without the fat and Calories.
Tip 10 : Make roasted tomatoes--Cut tomatoes into wedges, drizzle with olive oil, season with garlic and herbs. Roast and serve as a side dish.