Tip 1 : For a great quick and easy way to combine all your favorite vegetables, try a vegetable stir-fry.
Tip 2 : Serve an Italian favorite--bruschetta. It can be made with tomatoes, basil and olive oil. Check online for recipes.
Tip 3 : Vary your protein choices at a barbecue. Try bean burgers, soy hot dogs, or grilled tofu. Use a low-salt marinade to add flavor.
Tip 4 : 1 cup of ready-to-eat cereal (such as flakes) counts as 1 oz of grains. Use My Plan to see how many ounces of grains you need each day.
Tip 5 : Milk and yogurt have more potassium and are lower in sodium than most cheese. Also, most milk is fortified with vitamin D.
Tip 6 : Try something new--choose less common whole grains (amaranth, quinoa, millet, and triticale). Look for recipes online.
Tip 7 : Rinse and rub veggies under running water so that dirt and microbes can't be transferred to the food when peeling and cutting.
Tip 8 : Make half your plate fruits and vegetables. Be adventurous and try a new fruit and vegetable each week.
Tip 9 : Build a meal around beans or peas. Bean burritos are a quick and easy dinner entree.
Tip 10 : 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.