Tip 1 : Cream of tomato soup made with fat-free milk is a delicious way to get your vegetables and dairy.
Tip 2 : People who are lactose intolerant may be able to tolerate some types of yogurt. Experiment with different types including those made from soy.
Tip 3 : Add sweetness to your whole-grain cereals with fruit. Top cereal with sliced bananas, canned peaches, raisins or frozen fruit!
Tip 4 : Add vegetarian meat substitutes (like tempeh or tofu) to soups and stews to boost protein without adding saturated fat or cholesterol.
Tip 5 : You are more likely to drink what you buy--try to keep fat-free or low-fat milk on hand.
Tip 6 : Try mixing different textures of fruits. For example, apples are crunchy, bananas are smooth and creamy, and oranges are juicy.
Tip 7 : Don't know what to do with leftovers? Puree roasted vegetables with chicken stock to make a hearty and flavorful soup.
Tip 8 : Vary your veggies by adding a new vegetable to a different meal each day.
Tip 9 : Did you know that calcium fortified soymilk (soy beverage) is considered part of the Dairy Group? Its nutrients are very similar to low-fat milk.
Tip 10 : Select vegetables with more potassium, such as sweet potatoes, white potatoes, white beans, tomato products (paste, sauce, and juice).