Tip 1 : Include milk as a beverage at meals. Choose fat-free or low-fat milk for less saturated fat and Calories.
Tip 2 : Popeye had it right--use spinach in a salad or to top off a sandwich. Try its cousins--kale and collards--in soups and side dishes.
Tip 3 : Running short on time? Use a microwave to quickly "zap" vegetables. White or sweet potatoes can be baked quickly this way.
Tip 4 : Instead of butter and syrup, top pancakes with unsweetened applesauce and a sprinkle of powdered sugar.
Tip 5 : Need to make dinner but have errands to do? Use a slow cooker to make a chicken and vegetable stew with plenty of tomatoes, potatoes and green beans.
Tip 6 : Vegetables can be an easy part of picnics. Serve a bowl of raw veggies with a low-Calorie dip along with sandwiches.
Tip 7 : Cook it once, eat twice. Make extra vegetables and save some for later. Use them for a stew, soup, or a pasta dish.
Tip 8 : Make your coffee extra tasty--add hot, frothy low-fat milk and a sprinkle of cinnamon.
Tip 9 : Fresh and frozen fruit such as raspberries, strawberries, blueberries and blackberries can be enjoyed throughout the year.
Tip 10 : Roast a whole chicken. When cooled, remove the skin, bones, and fat. Serve the meat as is, or use in a recipe.
