Medindia » Nutrition Facts » Nutrient Lookup » Calcium, Ca 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 : Greek yogurt makes a great substitute for sour cream--it is thick and rich tasting.
Tip 3 : Cook your oatmeal or other hot cereal in fat-free or low-fat milk instead of water.
Tip 4 : Check out the freezer section for seafood. Flash-frozen seafood retains the nutrients and taste of fresh seafood.
Tip 5 : In the Dairy Group, 1 cup = 1 cup milk, yogurt, or fortified soymilk (soy beverage); 1 ½ oz. natural cheese; or 2 oz. processed cheese.
Tip 6 : Does your produce keep going bad before you can eat it? Try frozen vegetables instead--they offer the same nutritional value.
Tip 7 : Are you a fan of peanut butter and banana sandwiches? Try substituting other fruits.
Tip 8 : 1 Kaiser roll (about 3.5 inches across) counts as 2.5 oz of grains. Use My Plan to find out how many ounces of grains per day you need.
Tip 9 : Walnuts are great in salads, and slivered almonds in veggie dishes. When you add nuts, cut back on meat or poultry portions in the meal.
Tip 10 : Try substituting yogurt for butter or margarine in baked goods to keep them moist and lower in Calories.