Tip 1 : Use vegetable oils (olive, canola, corn, soybean, peanut, safflower, sunflower) rather than solid fats (butter, shortening).
Tip 2 : Most vegetables are naturally low in fat, sodium, and Calories, so have them in place of high-Calorie snacks.
Tip 3 : Include fruit at breakfast! Top cereal with your favorite fruit, add berries to pancakes, or mix dried fruit into hot oatmeal.
Tip 4 : 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 5 : Keep dried fruits handy. Try dried apricots, bananas, apples, pineapple, cherries, figs, dates, or cranberries.
Tip 6 : Add calcium to your coffee or tea by switching from either half & half or cream to low-fat or fat-free milk.
Tip 7 : Not all protein foods come from animals. Vegetarian options include beans, peas, nuts, nut butters, seeds, and soy products.
Tip 8 : Search for recipes online to make some of your favorite vegetables.
Tip 9 : Try a whole-grain pancake or waffle mix to start off your day. If made from scratch, use whole-wheat flour for half the flour.
Tip 10 : Whole-grain pasta is great in baked dishes (lasagna, mac & cheese). Give a taste test and see if anyone can tell the difference.
