Sucrose Rich Foods

Tip 1 : 1/2 cup of oatmeal counts as 1 oz of whole grains. Use My Plan to see how many ounces of grains you need each day.

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

Tip 4 : Eat the most perishable fruit first. Bananas only last a few days, while apples will stay crisp in the fridge for over a week.

Tip 5 : Fresh pork is a good source of protein. The leanest choices include pork loin, tenderloin, center loin, and ham.

Tip 6 : Shopping tip: Find specials and coupons in your local paper or online for discounts on fresh, frozen, or canned vegetables.

Tip 7 : Need a snack? Spread peanut butter on apple slices or top frozen yogurt with berries or slices of kiwi fruit.

Tip 8 : Eat seasonally! Checking what fruits are in season in your area can help save money.

Tip 9 : Instead of butter and syrup, top pancakes with unsweetened applesauce and a sprinkle of powdered sugar.

Tip 10 : Casseroles are a great way to serve vegetables, but they can contain lots of Empty Calories. Look for healthy versions online.