Vitamin D2 (ergocalciferol) Rich Foods

Tip 1 : Include milk as a beverage at meals. Choose fat-free or low-fat milk for less saturated fat and Calories.

Tip 2 : 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 3 : Make pudding with low-fat milk, and top it with a sprinkle of cinnamon or sliced fruit.

Tip 4 : Corn is a great and affordable vegetable to cook all year long. Buy it fresh, frozen, or canned!

Tip 5 : Introduce whole grains bit by bit. Mix whole-grain cereal into your favorite cereal. Increase the whole grain amount slowly.

Tip 6 : Combine plain yogurt with your favorite low-fat salad dressing for a different veggie dip.

Tip 7 : Cream, sour cream, and cream cheese are not included in the Dairy Group because they contain little or no calcium.

Tip 8 : Add sweetness to your whole-grain cereals with fruit. Top cereal with sliced bananas, canned peaches, raisins or frozen fruit!

Tip 9 : Skip or limit the breading on meat, poultry, or fish. Breading adds Calories and can increase the amount of fat soaked up during frying.

Tip 10 : Add non-fat powdered milk to casseroles, soups or pasta dishes to get added calcium.