Zinc, Zn Rich Foods

Tip 1 : 1 medium-sized muffin is about 2.5 oz of grain. Do you know how many ounces of grain you need each day?

Tip 2 : Pack 100% fruit juice for lunches versus soda or other sugar-sweetened beverages.

Tip 3 : Try something new--choose less common whole grains (amaranth, quinoa, millet, and triticale). Look for recipes online.

Tip 4 : Vary your veggies by including celery, lima beans, or squash in your meals.

Tip 5 : An ounce equivalent of protein foods is 1 oz of meat, poultry, or seafood, � cup beans, 1 egg, 1 T. peanut butter, or � oz nuts or seeds.

Tip 6 : Don't know what to do with leftovers? Puree roasted vegetables with chicken stock to make a hearty and flavorful soup.

Tip 7 : Don�t be misled about which products are whole grain. Read the ingredients list to look for whole grains as the first ingredient.

Tip 8 : Popeye had it right--use spinach in a salad or to top off a sandwich. Try its cousins--kale and collards--in soups and side dishes.

Tip 9 : Three ways to thaw seafood, meat or poultry safely: In the refrigerator; in cold water, changed every 30 minutes; or in the microwave.

Tip 10 : Make split pea soup with new flavors--try adding caramelized onions and cumin or different vegetables like pumpkin.