Tip 1 : Serve seafood twice a week-it's simple! Make patties with canned salmon, crab, or tuna, or use them on a seafood sandwich.
Tip 2 : Change up your salads. Add surprise ingredients to your routine salads, such as Swiss chard, mango, or tuna.
Tip 3 : A chicken salad with chicken breast chunks, Romaine lettuce, veggies, and a vinaigrette makes a great lunch or dinner.
Tip 4 : Add a tasty cheese topping--sprinkle shredded low-fat cheese on casseroles or vegetables.
Tip 5 : For an easy supper--slow cook skinned chicken pieces, veggies, and seasonings in reduced-sodium chicken broth.
Tip 6 : Did you know that calcium fortified soymilk (soy beverage) is considered part of the Dairy Group? Its nutrients are very similar to low-fat milk.
Tip 7 : Keep a good selection of rinsed fruit in the fridge for a quick and refreshing snack. (Rinse berries just before serving.)
Tip 8 : Need to make dinner but have errands to do? Use a slow cooker to make a chicken and vegetable stew with plenty of tomatoes, potatoes and green beans.
Tip 9 : Check out the freezer section for seafood. Flash-frozen seafood retains the nutrients and taste of fresh seafood.
Tip 10 : Most people need from 5 to 7 ounces of protein foods a day. Check to see “What counts as an ounce” in the Protein Foods Group.