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Tip 1 : Add a vegetarian protein food to make a salad into a main dish--try garbanzo beans, kidney beans, soybeans or sunflower seeds.
Tip 2 : Most fruits are naturally low in fat, sodium, and Calories, so have fruit in place of high-Calorie desserts.
Tip 3 : If you order cappuccinos or lattes--ask for them with fat-free (skim) milk.
Tip 4 : Meat contains protein, iron, magnesium, zinc, Vitamin E and B Vitamins. For less fat, go with lean cuts.
Tip 5 : To meet your fruit goal--keep fresh fruit rinsed and where you can see it. Reach for a piece when you need a snack.
Tip 6 : An ounce equivalent of protein foods is 1 oz of meat, poultry, or seafood, ¼ cup beans, 1 egg, 1 T. peanut butter, or ½ oz nuts or seeds.
Tip 7 : For dessert, make a sugar-free chocolate or butterscotch pudding with fat-free or low-fat milk. Check online for recipes.
Tip 8 : Search for recipes online to make some of your favorite vegetables.
Tip 9 : Fresh pork is a good source of protein. The leanest choices include pork loin, tenderloin, center loin, and ham.
Tip 10 : When shopping, head to the produce section first. Buy seasonally available fresh fruit for the best price and flavor.