Protein Rich Foods

Tip 1 : Nuts are a good source of protein but high in Calories. Keep portions small—1 ounce of almonds (25 nuts) has about 170 Calories.

Tip 2 : When eating out, choose something at each meal that includes vegetables, such as a stir-fry, kebobs, or vegetable fajitas.

Tip 3 : Try substituting yogurt for butter or margarine in baked goods to keep them moist and lower in Calories.

Tip 4 : Does your produce keep going bad before you can eat it? Try frozen fruit instead--they provide the same nutritional value.

Tip 5 : Choose unsalted nuts as a snack, on salads, or in main dishes. Use nuts to replace, not add to, other protein foods.

Tip 6 : Rather than buying a vegetable pizza from a restaurant or a store, try sprucing up a cheese pizza with your favorite vegetables.

Tip 7 : Use fat-free evaporated milk in recipes in place of heavy cream for the rich smooth taste without the fat and Calories.

Tip 8 : Most vegetables are naturally low in fat, sodium, and Calories, so have them in place of high-Calorie snacks.

Tip 9 : Grains are divided into 2 subgroups, whole grains and refined grains. Make at least half your grains whole.

Tip 10 : Use fruit in your holiday stuffing--try apples, cranberries, raisins, or prunes. Check online for recipes.