Vitamin D Rich Foods

Tip 1 : Soups and puddings made with fat-free or low-fat milk can help you get the dairy you need.

Tip 2 : Sunflower and pumpkin seeds, almonds, walnuts and peanuts are all protein foods. Use them in your meals or snacks.

Tip 3 : Much of the fat in chicken and turkey is in or under the skin. Remove skin and fat for a leaner, healthier meal.

Tip 4 : Be food safe! Cook poultry to 165� F, and chopped or ground beef, lamb, veal, and pork to 160� F.

Tip 5 : Keep vegetables separate from raw meat, poultry, and seafood while shopping, storing, and preparing.

Tip 6 : Looking for plant-based protein? Give veggie burgers a try. Burgers made from beans, soy, or vegetables are available.

Tip 7 : Try different ways to use eggplant: Baba Ghanoush, eggplant parmesan, grilled eggplant sandwiches, or stuffed with rice and tomatoes.

Tip 8 : Keep dried fruits handy. Try dried apricots, bananas, apples, pineapple, cherries, figs, dates, or cranberries.

Tip 9 : Vary your veggies by including celery, lima beans, or squash in your meals.

Tip 10 : Whole grains can be a good source of dietary fiber--choose grains with more fiber for additional health benefits.