Tip 1 : Top your salad with a hard cooked egg to add protein and other nutrients.
Tip 2 : An ounce equivalent of protein foods is 1 oz of meat, poultry, or seafood, ¼ cup beans, 1 egg, 1 T. peanut butter, or ½ oz nuts or seeds.
Tip 3 : Fresh pork is a good source of protein. The leanest choices include pork loin, tenderloin, center loin, and ham.
Tip 4 : Vegetables can be an easy part of picnics. Serve a bowl of raw veggies with a low-Calorie dip along with sandwiches.
Tip 5 : Don’t forget to eat your greens! Collards, Swiss chard, mustard greens, kale, and broccoli rabe are tasty side dishes.
Tip 6 : Craving something sweet? Instead of candy try having dried fruits like cranberries, cherries, or raisins.
Tip 7 : 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 8 : Try a new fruit this week--visit an ethnic supermarket and buy something you haven't tried before.
Tip 9 : Keep your bones strong! Make the Dairy Group part of your eating routine to help maintain bone mass throughout life.
Tip 10 : Add your favorite seafood to a salad or make a seafood omelet.