Tip 1 : Create a whole-grain pilaf using a mixture of barley, wild rice, and brown rice. Check online for recipes.

Tip 2 : Top your salad with a hard cooked egg to add protein and other nutrients.

Tip 3 : Meat contains protein, iron, magnesium, zinc, Vitamin E and B Vitamins. For less fat, go with lean cuts.

Tip 4 : When choosing a whole grain product don't be fooled by the product's advertising. Look for "whole grain" in the ingredients list.

Tip 5 : Add toasted peanuts or cashews--instead of meat--as the protein food in a vegetable stir-fry.

Tip 6 : For a sweet treat, make a low-fat flan using fat-free evaporated milk. Check online for recipes.

Tip 7 : Choose soft margarines with zero trans fats made from liquid vegetable oil, rather than stick margarine or butter

Tip 8 : Use up leftover whole-grain bread or crackers as bulk in a meat loaf (or meat-less loaf). Check online for recipes.

Tip 9 : Most "regular" size bagels weigh about 4 oz and ~290 Calories! That's 4 oz of your grain needs for the day.

Tip 10 : Try grilling, broiling, poaching, or roasting protein foods. These cooking methods don't add extra fat.