Vitamin A, RAE Rich Foods

Tip 1 : Can you make hummus? Blend canned chickpeas (garbanzo beans), garlic, olive oil, lemon juice & tahini (sesame seed paste). Enjoy!

Tip 2 : Most "regular" size bagels weigh about 4 oz and ~290 Calories! That's 4 oz of your grain needs for the day.

Tip 3 : Impress your guests and make a vegetable soufflé. Look online for ways to make corn, broccoli, or sweet potato soufflé.

Tip 4 : Don’t want to eliminate all sweets? Try a drizzle of chocolate fudge sauce on a pear, banana, or berries..

Tip 5 : If you order cappuccinos or lattes--ask for them with fat-free (skim) milk.

Tip 6 : Support your health and community by buying locally-grown vegetables. Try visiting a farmers market near you.

Tip 7 : Include milk as a beverage at meals. Choose fat-free or low-fat milk for less saturated fat and Calories.

Tip 8 : Focus on Fruit! A diet rich in fruits and vegetables may decrease the risk of many chronic diseases. Keep working towards your fruit goal!

Tip 9 : Jazz up your vegetables with low-fat dressings or dips. Try hummus or a bean spread as a dip for veggies.

Tip 10 : Give your cooked vegetables (broccoli, cauliflower, asparagus) a splash of lemon juice. This will keep them looking fresh and tasting great.