Nut and Seed Products

Tip 1 : Try a rice and beans dish with brown rice or use whole-grain couscous, quinoa, or bulgur instead.

Tip 2 : Switch it up. Make vegetables your main-dish by topping a salad with your choice of a protein food.

Tip 3 : Keep up the good work! Fruits are an important part of your everyday meals and snacks.

Tip 4 : Enjoy preparing foods in different ways. You can steam, grill, stir-fry, roast or stew your vegetables for a change in texture and flavor.

Tip 5 : When storing raw seafood, meat, and poultry, place them below ready-to-eat foods in the refrigerator.

Tip 6 : Sprinkle fiber rich, whole-grain cereal on top of low-fat yogurt for a snack.

Tip 7 : Keep your food safe! Wash your hands, utensils & cutting boards before and after contact with raw meat, poultry, seafood & eggs.

Tip 8 : Shopping tip: Find specials and coupons in your local paper or online for discounts on fresh, frozen, or canned vegetables.

Tip 9 : To thicken stews and soups use pureed, cooked vegetables such as carrots, onions or potatoes.

Tip 10 : Make croutons from whole-grain bread to use in salads.