Low Energy (Calories) Foods

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 : 1/2 cup of brown rice counts as 1 oz of whole grains. Use My Plan to see how many ounces of grains you need each day.

Tip 3 : Try a whole-grain pancake or waffle mix to start off your day. If made from scratch, use whole-wheat flour for half the flour.

Tip 4 : When serving chocolate pudding-- top it with sliced strawberries or bananas and chopped nuts.

Tip 5 : Read the Nutrition Facts label when buying cheese--compare the saturated fat and sodium content and choose the one with the lowest amounts.

Tip 6 : Add pureed vegetables, like carrots, sweet potatoes, and beans to soup for a thicker, heartier texture.

Tip 7 : People who are lactose intolerant may be able to tolerate some types of yogurt. Experiment with different types including those made from soy.

Tip 8 : Try a new fruit this week--visit an ethnic supermarket and buy something you haven't tried before.

Tip 9 : Make dinner once and serve it twice. Roast a larger cut of lean meat. Make a second meal using the ‘planned-over’ meat.

Tip 10 : Try different types of cheese: Cheddar, Swiss, Parmesan, Monterey Jack, mozzarella, or ricotta cheese. Look for low-fat versions.