Retinol Rich Foods

Tip 1 : Instead of a donut, pick yogurt and fruit for breakfast!

Tip 2 : Five 100% whole-wheat crackers count as 1 oz of whole grains. Use My Plan to see how many ounces of whole grains you need each day.

Tip 3 : Add calcium to your coffee or tea by switching from either half & half or cream to low-fat or fat-free milk.

Tip 4 : Try something new--choose less common whole grains (amaranth, quinoa, millet, and triticale). Look for recipes online.

Tip 5 : Check the Calories on dairy product labels. Choose the lower Calorie versions--those that are low-fat or fat-free, without added sugars.

Tip 6 : Vary your veggies. Try new vegetables and find recipes online. Why not try bok choy, artichokes, beets, or kale?

Tip 7 : Try a new recipe and get fruit into your dinner dishes--try chicken with apricots or lentils with apples and dried fruit.

Tip 8 : Fruit is a very handy, ready-to-go food. Many kinds can be eaten with little to no preparation other than rinsing.

Tip 9 : Some whole grains are a good source of fiber. Look for breads that have at least 3 grams of fiber per serving on the Nutrition Facts label.

Tip 10 : Stews can make a small amount of lean meat or chicken go a long way. Check online for recipes.