Medindia » Nutrition Facts » Nutrient Lookup » Vitamin E (alpha-tocopherol) Rich Foods
Tip 1 : Whole milk and regular cheese are higher in saturated fat. Low-fat or fat-free versions have the calcium without the fat.
Tip 2 : Make your own cheese spread for crackers--try low-fat ricotta blended with herbs such as oregano, dill, & chopped green onions.
Tip 3 : Here’s a fun game to keep you focused on your veggies--how many red/orange vegetables can you name in 10 seconds? Eat one today!
Tip 4 : 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 5 : Watch for sales on canned and frozen vegetables. Check for low sodium options and stock up on your favorites.
Tip 6 : Change up your salads. Add surprise ingredients to your routine salads, such as Swiss chard, mango, or tuna.
Tip 7 : Don't know what to do with leftovers? Puree roasted vegetables with chicken stock to make a hearty and flavorful soup.
Tip 8 : Most "regular" size bagels weigh about 4 oz and ~290 Calories! That's 4 oz of your grain needs for the day.
Tip 9 : Vegetables go well with a dip or dressing. Try low-fat salad dressing with raw broccoli, red and green peppers, celery, or cauliflower.
Tip 10 : Make your own fruit sauce like strawberry rhubarb to use as a topping on frozen desserts, pancakes or waffles.