Tip 1 : To thicken stews and soups use pureed, cooked vegetables such as carrots, onions or potatoes.
Tip 2 : Multi-grain, stone-ground, 100% wheat, cracked wheat, or seven-grain doesn't equal whole-grain. Look for the word "whole"!
Tip 3 : Add veggies to any meal when you are in a hurry. Healthy short cuts include packaged shredded carrots or salads in a bag.
Tip 4 : Make a summer salad: Mix together diced tomatoes, cucumbers, and sweet onions with a citrus vinaigrette. Top if off with low-fat feta crumbles.
Tip 5 : Three-bean salads add protein and are great as side dishes, main dishes, or snacks with tortilla chips.
Tip 6 : Add toasted peanuts or cashews--instead of meat--as the protein food in a vegetable stir-fry.
Tip 7 : Make pudding with low-fat milk, and top it with a sprinkle of cinnamon or sliced fruit.
Tip 8 : Try a whole-grain pancake or waffle mix to start off your day. If made from scratch, use whole-wheat flour for half the flour.
Tip 9 : Eat dairy for a snack on the run--grab low-fat cheese sticks, yogurt, or a home-made smoothie.
Tip 10 : Keep your bones strong! Make the Dairy Group part of your eating routine to help maintain bone mass throughout life.