Tip 1 : 1 flour tortilla (8 inches in diameter) counts as 2 oz of grains. Use My Plan to see how many ounces of grains you need each day.
Tip 2 : In addition to getting calcium from milk and yogurt, you also get potassium, which can help your blood pressure.
Tip 3 : Try a low-fat or reduced-fat Swiss cheese to get your calcium without all the sodium and fat.
Tip 4 : Most "regular" size bagels weigh about 4 oz and ~290 Calories! That's 4 oz of your grain needs for the day.
Tip 5 : For car trips, pack a mixture of unsalted nuts, seeds and dried fruit for a crunchy, protein-packed snack.
Tip 6 : Much of the fat in chicken and turkey is in or under the skin. Remove skin and fat for a leaner, healthier meal.
Tip 7 : Buy vegetables that are easy to prepare. Pick up pre-washed bags of salad greens, baby carrots or celery sticks.
Tip 8 : Need a snack? Have a glass of low-sodium vegetable juice and a few whole-wheat crackers to take away the hunger pangs.
Tip 9 : Make a summer salad: Mix together diced tomatoes, cucumbers, and sweet onions with a citrus vinaigrette. Top if off with low-fat feta crumbles.
Tip 10 : Soymilk (soy beverage) fortified with calcium is a great alternative for those who don't or can't drink cow's milk.
