Tip 1 : 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).
Tip 2 : Try crunchy vegetables, raw or lightly steamed. They make a great snack or side dish.
Tip 3 : How many different fruit salads can you make? Share ideas with friends to create a variety.
Tip 4 : Great job focusing on dairy! Foods in the Dairy Group provide nutrients such as calcium, potassium, vitamin D, and protein.
Tip 5 : Sprinkle fiber rich, whole-grain cereal on top of low-fat yogurt for a snack.
Tip 6 : Many seafood choices are low in mercury, including shrimp, salmon, sardines, oysters, clams, haddock, flounder, catfish, and tilapia.
Tip 7 : For lean protein food choices, select boneless skinless chicken breasts, turkey cutlets, lean beef or pork cuts, or seafood.
Tip 8 : Replacing sour cream with low-fat yogurt in recipes will reduce the Calories and add calcium.
Tip 9 : For a plant-based protein meal, try bean burgers, lentil burgers, or pita halves with falafel (spicy ground chick pea patties).
Tip 10 : Enjoy eggs as your protein food choice--up to one a day, on average, doesn't raise blood cholesterol levels!