Vegetables
_ Pick up pre-washed bags of salad greens and add baby carrots or grape tomatoes for a salad in minutes.
_ Roast veggies on a cookie sheet with a little olive oil and salt at 425°, for 20 minutes. They become more flavorful.
_ Use a microwave to quickly “zap” vegetables. White or sweet potatoes can be baked quickly this way.
_ Grill vegetable kabobs as part of a barbecue meal.
_ Include chopped vegetables in pasta sauce or lasagna. _ Try a main dish salad for lunch. Go light on the salad dressing. _ Plan some meals around a vegetable main dish, such as a vegetable stir-fry or soup. _ Use cut-up vegetables as part of afternoon snacks. _ Use canned pumpkin in recipes for soups, breads and muffins. _ Add spinach to an omelet along with chives, tomato, bell peppers and onion.
_ Keep pasta sauce and canned tomato products on hand.
_ Shred red cabbage into salads.
Legumes/Beans
_ Use hummus as a veggie dip, or spread on whole wheat pita bread.
_ Buy baked beans, without much added sugar and salt.
_ Combine beans with pasta.
_ Add canned beans to salads. Rinse first.
¬_ Eat split pea, lentil, minestrone, or white bean soups.
Fruit
_ Sprinkle berries and wheat germ on yogurt.
_ Mix frozen berries into hot oatmeal.
_ Keep dried blueberries, cranberries and prunes on hand. Watch the calories in dried fruit.
_ Add mandarin orange slices to a spinach salad with some chopped red onion.
_ Buy fruits that are dried, frozen, and canned (in water or juice vs. syrup) as well as fresh, so that you always have a supply on hand.
_ For dessert, have baked apples, pears, or a fruit salad.
_ As a snack, spread peanut butter on apple slices or top frozen yogurt with fruit.
_ Try applesauce as a fat-free substitute for some of the oil when baking cakes.
Whole Grains
_ Buy only whole grain bread.
_ Substitute brown rice for white.
_ Get rid of refined/sugary breakfast cereals.
_ Choose cereal, bread, and crackers with at least 3 grams of fiber per serving.
_ Use whole grain tortillas and pitas for sandwiches and wraps.
_ Substitute whole wheat or oat flour for up to half of the flour in recipes.
Protein
_ Use omega-3 enriched eggs.
_ Substitute canned salmon for tuna.
_ Use lean ground turkey breast in tacos, burritos, and pasta sauce.
_ Enjoy roasted turkey breast with cranberry sauce year round.
Soy
_ Snack on Edamame and soy nuts.
_ Use soymilk or soy yogurt with cereal.
Fats/Nuts/Seeds
_ Add ground flaxseed, wheat germ, or nuts to cereals, oatmeal, and yogurt.
_ Toss nuts or seeds on top of a salad.
_ Make PB and jelly sandwich on whole wheat bread.
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