Tip 1 : Replace solid fats with oils, rather than adding oil to the diet. Oils are a concentrated source of Calories, so use oils in small amounts.
Tip 2 : Make beans and peas part of your meals often; try chili with kidney or pinto beans, lentil soup, or baked beans.
Tip 3 : Rinse veggies under running water before preparing or eating them to remove dirt and microbes on the surface.
Tip 4 : Try rolled oats or a crushed, unsweetened whole-grain cereal as breading for baked chicken, fish, veal cutlets, or eggplant parmesan.
Tip 5 : Broil lean beef cuts--sirloin, top round, or flank steak. Sliced into strips, it’s great on a salad, sandwich or by itself.
Tip 6 : Try this pasta idea. Grate zucchini lengthwise and cook with onions, garlic, and a little broth until tender. Add to spaghetti pasta and serve.
Tip 7 : Tired of marinara? For another vegetable-based pasta sauce, try spinach pesto. Look for recipes online.
Tip 8 : Fresh pork is a good source of protein. The leanest choices include pork loin, tenderloin, center loin, and ham.
Tip 9 : Don’t be misled about which products are whole grain. Read the ingredients list to look for whole grains as the first ingredient.
Tip 10 : Include fruit at breakfast! Top cereal with your favorite fruit, add berries to pancakes, or mix dried fruit into hot oatmeal.