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

Tip 2 : Impress your guests and make a vegetable souffl�. Look online for ways to make corn, broccoli, or sweet potato souffl�.

Tip 3 : Vegetable or bean soups go towards your daily vegetable target. Choose lower sodium versions.

Tip 4 : Make beans and peas part of your meals often; try chili with kidney or pinto beans, lentil soup, or baked beans.

Tip 5 : Every fruit counts: Fresh, dried, frozen, and canned (in water or 100% juice)! Pick the one that works for you.

Tip 6 : Cream, sour cream, and cream cheese are not included in the Dairy Group because they contain little or no calcium.

Tip 7 : Add vegetarian meat substitutes (like tempeh or tofu) to soups and stews to boost protein without adding saturated fat or cholesterol.

Tip 8 : For a fast lunch or supper, melt low-fat cheese over bread, add sliced tomatoes and sprinkle on chopped herbs.

Tip 9 : Be sure to drain all fat off ground beef after cooking--for less fat and Calories.

Tip 10 : Eat the most perishable fruit first. Bananas only last a few days, while apples will stay crisp in the fridge for over a week.