Tip 1 : Choose 100% fruit juice when drinking juice, but eat whole or cut-up fruit more often.
Tip 2 : Serve seafood twice a week-it's simple! Make patties with canned salmon, crab, or tuna, or use them on a seafood sandwich.
Tip 3 : Stews can make a small amount of lean meat or chicken go a long way. Check online for recipes.
Tip 4 : Fruit yogurt can contain added sugars--try mixing fresh fruit into plain yogurt instead.
Tip 5 : Keep up the good work! Fruits are an important part of your everyday meals and snacks.
Tip 6 : Try a new recipe and get fruit into your dinner dishes--try chicken with apricots or lentils with apples and dried fruit.
Tip 7 : In the Dairy Group, 1 cup = 1 cup milk, yogurt, or fortified soymilk (soy beverage); 1 ½ oz. natural cheese; or 2 oz. processed cheese.
Tip 8 : 1 Kaiser roll (about 3.5 inches across) counts as 2.5 oz of grains. Use My Plan to find out how many ounces of grains per day you need.
Tip 9 : Adding 8 oz. of low-fat or fat-free milk to your meal is one of the easiest ways to get dairy.
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.
