Tip 1 : Don’t forget to eat your greens! Collards, Swiss chard, mustard greens, kale, and broccoli rabe are tasty side dishes.
Tip 2 : Vary your protein choices at a barbecue. Try bean burgers, soy hot dogs, or grilled tofu. Use a low-salt marinade to add flavor.
Tip 3 : A regular-size slice of bread counts as 1 oz of grains. Use My Plan to see how many ounces of grains you need each day.
Tip 4 : Running short on time? Use a microwave to quickly "zap" vegetables. White or sweet potatoes can be baked quickly this way.
Tip 5 : Stock up on frozen vegetables for quick and easy cooking in the microwave.
Tip 6 : Did you know there are over 100 varieties of squash? Check online for a new recipe today.
Tip 7 : For a sweet treat, make a low-fat flan using fat-free evaporated milk. Check online for recipes.
Tip 8 : Add pureed vegetables, like carrots, sweet potatoes, and beans to soup for a thicker, heartier texture.
Tip 9 : Make twice-baked sweet potatoes using ricotta or other low-fat cheeses in place of sour cream or cream cheese.
Tip 10 : Make a switch to fat-free milk. If you currently drink whole milk, first switch to reduced fat (2%), then low-fat (1%), and then fat-free (skim).