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Tip 1 : Cream of tomato soup made with fat-free milk is a delicious way to get your vegetables and dairy.
Tip 2 : Try a new recipe and get fruit into your dinner dishes--try chicken with apricots or lentils with apples and dried fruit.
Tip 3 : Replacing sour cream with low-fat yogurt in recipes will reduce the Calories and add calcium.
Tip 4 : Eat a variety of protein foods. Include beans, peas, nuts, lean meats, poultry, soy products & eggs. Choose seafood twice a week.
Tip 5 : Try substituting yogurt for butter or margarine in baked goods to keep them moist and lower in Calories.
Tip 6 : Keep cut-up fruit at eye level in the refrigerator. It will be the first thing you see when you open the door!
Tip 7 : 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 8 : Choose seafood rich in omega-3 fatty acids often, like salmon, Atlantic or Pacific mackerel, Pacific oysters, trout, sardines, and herring.
Tip 9 : Create a whole-grain pilaf using a mixture of barley, wild rice, and brown rice. Check online for recipes.
Tip 10 : Watch for sales on canned and frozen vegetables. Check for low sodium options and stock up on your favorites.