Tip 1 : Curries and other ethnic dishes pair small amounts of meat or chicken with vegetables and seasonings. Check for recipes online.

Tip 2 : Most vegetables are naturally low in fat, sodium, and Calories, so have them in place of high-Calorie snacks.

Tip 3 : Add non-fat powdered milk to casseroles, soups or pasta dishes to get added calcium.

Tip 4 : To thicken stews and soups use pureed, cooked vegetables such as carrots, onions or potatoes.

Tip 5 : Need a healthier dessert? Try baked fruit desserts. Check online for recipes that have little added sugars or solid fats.

Tip 6 : Pack a peanut butter and banana sandwich with a bag of homemade trail mix for lunch.

Tip 7 : What could you do with radishes? Roast with other vegetables or eat raw on top of a salad for a spicy and crunchy texture.

Tip 8 : Build some meals around plant-based protein sources, such as beans, lentils, tempeh, and tofu.

Tip 9 : Vary the fruits you choose to get a wider range of nutrients.

Tip 10 : 1 Kaiser roll (about 3.5 inches across) counts as 2.5 oz of grains. Use My Plan to find out how many ounces of grains per day you need.