Water Rich Foods

Tip 1 : Fat-free milk has the same amount of calcium and other essential nutrients as whole milk, but less fat and Calories.

Tip 2 : Shopping tip: Find specials and coupons in your local paper or online for discounts on fresh, frozen, dried or canned fruits.

Tip 3 : Make your own vegetarian burgers with cooked black beans, mushrooms, seasonings, and egg or oatmeal. Form into patties and pan grill.

Tip 4 : Keep canned fruit (in 100% juice or water) like mandarin oranges on hand for a quick addition to any recipe--check for recipes online.

Tip 5 : Expand your fruit horizons--have you tried papaya, passion fruit, litchi, star fruit, or pomegranate?

Tip 6 : Soups and puddings made with fat-free or low-fat milk can help you get the dairy you need.

Tip 7 : Keep a bowl of cut-up veggies in a see-through container in the refrigerator so they are easier to spot.

Tip 8 : Be food safe! Cook whole cuts of beef, lamb, veal, and pork to 145�F. Let meat rest at least 3 minutes before carving or eating.

Tip 9 : 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 10 : Need a dip for your fruit? Mix plain yogurt with a dash of vanilla, or add your favorite spice, like cinnamon, for a new flavor.