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Tip 1 : Green bean, broccoli, or spinach casseroles are a quick and easy way to serve vegetables--make them healthier with low-fat ingredients.
Tip 2 : Shopping tip: Find specials and coupons in your local paper or online for discounts on fresh, frozen, or canned vegetables.
Tip 3 : Need a snack? Have a glass of low-sodium vegetable juice and a few whole-wheat crackers to take away the hunger pangs.
Tip 4 : 1 cup cooked pasta or macaroni counts as 2 oz of grains. Use My Plan to find out how many ounces of grains per day you need.
Tip 5 : Be food safe! Cook poultry to 165° F, and chopped or ground beef, lamb, veal, and pork to 160° F.
Tip 6 : Make each meal colorful by adding red, green, yellow, or orange vegetables to your plate.
Tip 7 : Sunflower and pumpkin seeds, almonds, walnuts and peanuts are all protein foods. Use them in your meals or snacks.
Tip 8 : Try a new fruit this week--visit an ethnic supermarket and buy something you haven't tried before.
Tip 9 : Select vegetables with more potassium, such as beet greens, lima beans, spinach, and lentils.
Tip 10 : Many grain foods contain both whole grains and refined grains. These can count towards getting your whole grains.