Tocopherol, beta Rich Foods

Tip 1 : Get your whole grains by adding brown rice to soup for a hearty meal.

Tip 2 : Visit My Reports to check out your dairy history chart and see how you've been doing with your dairy intake over time.

Tip 3 : Be food safe! Cook poultry to 165� F, and chopped or ground beef, lamb, veal, and pork to 160� F.

Tip 4 : Fruit is a very handy, ready-to-go food. Many kinds can be eaten with little to no preparation other than rinsing.

Tip 5 : Don't feel like cooking? When eating out, look for the vegetarian options on your menu as an easy way to meet your veggie goal.

Tip 6 : Baking or grilling seafood high in omega-3s--like salmon, trout, Atlantic & Pacific mackerel, and herring--makes a quick and easy dinner.

Tip 7 : Three-bean salads add protein and are great as side dishes, main dishes, or snacks with tortilla chips.

Tip 8 : Buy fresh, seasonal vegetables. They cost less and are more likely to be at their peak flavor.

Tip 9 : Add spinach and carrots to any soup, stew, or chili for added nutrients.

Tip 10 : Tired of marinara? For another vegetable-based pasta sauce, try spinach pesto. Look for recipes online.