Thiamin Rich Foods

Tip 1 : Not all protein foods come from animals. Vegetarian options include beans, peas, nuts, nut butters, seeds, and soy products.

Tip 2 : Eat fruit as a between-meal snack instead of other high-Calorie foods.

Tip 3 : Bake or roast chicken instead of frying, and remove skin before eating, to lower saturated fat and Calories.

Tip 4 : When eating out, ask for whole-wheat bread for your sandwiches.

Tip 5 : Instead of high fat pasta sauces like alfredo, try part-skim ricotta mixed with pesto for a creamy sauce.

Tip 6 : Try substituting yogurt for butter or margarine in baked goods to keep them moist and lower in Calories.

Tip 7 : 1 medium-sized muffin is about 2.5 oz of grain. Do you know how many ounces of grain you need each day?

Tip 8 : Top your salad with a hard cooked egg to add protein and other nutrients.

Tip 9 : A regular-size slice of bread counts as 1 oz of grains. Use My Plan to see how many ounces of grains you need each day.

Tip 10 : Tip for eating out: Share entrées with a friend. Have one person order a meat dish, and the other order a vegetable dish or a large salad.