Soups, Sauces, and Gravies

Tip 1 : Switch up your protein! Trade in your ham sandwich for one made with peanut butter, tuna, or canned salmon for some healthy variety.

Tip 2 : Eat seafood in place of meat or poultry twice a week. Include some seafood high in omega-3s like salmon, trout, and herring.

Tip 3 : You are more likely to drink what you buy--try to keep fat-free or low-fat milk on hand.

Tip 4 : Add fruit like pineapple or fresh chunks of peaches to vegetable and meat kabobs.

Tip 5 : For dessert, have a baked apple or a pear, or browse online for another healthy fruit dessert idea.

Tip 6 : For dessert, try low-fat yogurt or pudding as a dip for fruits like strawberries or melon balls.

Tip 7 : What’s not part of the Dairy Group? Foods made from milk that have little or no calcium like cream cheese, cream, and butter.

Tip 8 : Need a snack? Have a glass of low-sodium vegetable juice and a few whole-wheat crackers to take away the hunger pangs.

Tip 9 : Even if you don’t eat the peel, rinse and rub fruit under running water before peeling or cutting so that dirt and microbes don’t transfer.

Tip 10 : Make it easier to include plenty of vegetables in your day by always having them on hand--fresh, frozen, and canned (choose no-salt-added).