Tip 1 : Introduce whole grains bit by bit. Mix whole-grain cereal into your favorite cereal. Increase the whole grain amount slowly.

Tip 2 : Shopping tip: Find specials and coupons in your local paper or online for discounts on low-fat or fat-free dairy foods.

Tip 3 : For a plant-based protein meal, try bean burgers, lentil burgers, or pita halves with falafel (spicy ground chick pea patties).

Tip 4 : Replace refined grains with whole grains. Buy whole-grain versions of foods like bread or pasta.

Tip 5 : Try rolled oats or a crushed, unsweetened whole-grain cereal as breading for baked chicken, fish, veal cutlets, or eggplant parmesan.

Tip 6 : Build some meals around plant-based protein sources, such as beans, lentils, tempeh, and tofu.

Tip 7 : Vary your veggies by adding a new vegetable to a different meal each day.

Tip 8 : Top your salad with a hard cooked egg to add protein and other nutrients.

Tip 9 : Need a snack? Try a whole-grain snack chip, such as baked tortilla chips.

Tip 10 : Sunflower and pumpkin seeds, almonds, walnuts and peanuts are all protein foods. Use them in your meals or snacks.