Medindia » Nutrition Facts » Nutrient Lookup » Vitamin K (phylloquinone) Rich Foods
Tip 1 : Use dark leafy greens, like romaine lettuce and spinach, to make salads. Add red and orange veggies for extra color and nutrition!
Tip 2 : Plunge asparagus quickly into boiling water to blanch--then add to a pasta salad or serve as a side dish.
Tip 3 : Milk and milk products are the primary source of calcium in American diets. Use My Plan to see how much you need each day.
Tip 4 : Pack a fruit for lunch--tangerines, apples, bananas, or grapes pack well. Small containers of peaches or applesauce are easy and convenient!
Tip 5 : Mix together brown rice and white rice in equal proportions to make half your grains whole!
Tip 6 : Use low-fat buttermilk in pancakes or waffles for a weekend brunch. Look for recipes online.
Tip 7 : Try a rice and beans dish with brown rice or use whole-grain couscous, quinoa, or bulgur instead.
Tip 8 : Flavored milk has Calories from added sugars--try flavoring your plain low-fat milk with cocoa powder or vanilla extract.
Tip 9 : Keep frozen blueberries on hand. They make a great topping at breakfast for hot oatmeal, over yogurt or mixed into pancakes!
Tip 10 : Serve an avocado salad with seafood or chicken. Look online for recipes.