The key to staying healthy and maintaining weight while “eating more” is to choose super foods that are nutrient-rich and packed with nutritional value. That is where dairy foods, whole grains and fresh fruits and vegetables come in. Try these tips to fill up on the good stuff.
Soup-up your Soup - Prepare instant or canned soup with fat free milk instead of water, and fill it with fresh, frozen or canned vegetables.
Load up on flavor - Try spicy pepper jack cheese on broccoli for extra zest.
Wake up your senses - Start your day the 3-A-Day way by mixing granola with a high-fiber whole-grain cereal and top with lowfat milk.
For a healthy snack attack - Pop a plastic spoon into an individual serving of yogurt
Make it a mocha - Fill an ice cube tray with chocolate milk and freeze. When the mocha mood hits, fill a tall glass with the frozen chocolate milk cubes and pour cold leftover coffee over the cubes.
Don not forget dessert - Make it a healthy one by dipping fresh fruit in vanilla yogurt
Sandwiched for time? - Increase nutrition by substituting plain yogurt for mayonnaise in tuna or egg salad.
For the chocolate lover in you. Substitute ½ cup plain fat free yogurt for oil and eggs when preparing boxed brownie mix.
*For more tips on “ Ways to Increase Consumption of Milk and Milk Products ,” see Table E-11 in the Dietary Guidelines” at http://www.health.gov/dietaryguidelines.
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