Vitamin A, IU Rich Foods

Tip 1 : Some cheeses have a lot of sodium. Use them in small amounts to add flavor, and omit additional salt.

Tip 2 : Are you a fan of peanut butter and banana sandwiches? Try substituting other fruits.

Tip 3 : Keep your food safe! Wash your hands, utensils & cutting boards before and after contact with raw meat, poultry, seafood & eggs.

Tip 4 : In the Dairy Group, 1 cup = 1 cup milk, yogurt, or fortified soymilk (soy beverage); 1 ½ oz. natural cheese; or 2 oz. processed cheese.

Tip 5 : Pack a peanut butter and banana sandwich with a bag of homemade trail mix for lunch.

Tip 6 : Every fruit counts: Fresh, dried, frozen, and canned (in water or 100% juice)! Pick the one that works for you.

Tip 7 : A good way to start your day with dairy is to use fat-free or low-fat milk instead of water to make oatmeal or hot cereal.

Tip 8 : Eat potatoes with the peel to get more nutrients like fiber, iron and potassium.

Tip 9 : A small amount of lean meat adds great flavor to dishes made with beans or whole grains. Try chicken chili or turkey barley soup.

Tip 10 : Adding 8 oz. of low-fat or fat-free milk to your meal is one of the easiest ways to get dairy.