Menaquinone-4 Rich Foods

Tip 1 : Change up your salads. Add surprise ingredients to your routine salads, such as Swiss chard, mango, or tuna.

Tip 2 : Try a rice and beans dish with brown rice or use whole-grain couscous, quinoa, or bulgur instead.

Tip 3 : Try a new recipe and get fruit into your dinner dishes--try chicken with apricots or lentils with apples and dried fruit.

Tip 4 : Switch up your protein! Trade in your ham sandwich for one made with peanut butter, tuna, or canned salmon for some healthy variety.

Tip 5 : Need dessert for a special treat? Make home-made custards with fat-free milk. Look online for recipes.

Tip 6 : Roasted pork tenderloin goes well with fruit. Serve with a fruit salad or a fruit salsa.

Tip 7 : Add calcium to your coffee or tea by switching from either half & half or cream to low-fat or fat-free milk.

Tip 8 : For a breakfast that satisfies (and keeps you away from the mid-morning donuts)--add an egg.

Tip 9 : Use the food label to find whole grains such as whole rye, whole wheat, whole-grain corn and wild rice.

Tip 10 : Make vegetables part of your lunch every day by eating veggie wraps, pizzas or sandwiches.