Soups, Sauces, and Gravies

Tip 1 : Fresh and frozen fruit such as raspberries, strawberries, blueberries and blackberries can be enjoyed throughout the year.

Tip 2 : When shopping, head to the produce section first. Buy seasonally available fresh fruit for the best price and flavor.

Tip 3 : Visit My Reports to check out your Protein Foods history chart and see how you've been doing with your intake over time.

Tip 4 : When choosing canned fruits, select fruit canned in 100% fruit juice or water rather than syrup.

Tip 5 : Make sure you buy enough fresh, canned, frozen, and/or dried fruit to last between shopping trips.

Tip 6 : Instead of eating a refined grain, switch it for a whole-grain food and look for one that is higher in fiber.

Tip 7 : Choose unsalted nuts as a snack, on salads, or in main dishes. Use nuts to replace, not add to, other protein foods.

Tip 8 : Is your fresh fruit salad turning brown? Mix in acidic fruits like oranges or pineapple (or lemon juice) to keep fruit looking fresh.

Tip 9 : Check out the freezer section for seafood. Flash-frozen seafood retains the nutrients and taste of fresh seafood.

Tip 10 : Skip or limit the breading on meat, poultry, or fish. Breading adds Calories and can increase the amount of fat soaked up during frying.