Tip 1 : Add vegetarian meat substitutes (like tempeh or tofu) to soups and stews to boost protein without adding saturated fat or cholesterol.

Tip 2 : A chicken salad with chicken breast chunks, Romaine lettuce, veggies, and a vinaigrette makes a great lunch or dinner.

Tip 3 : Just because bread is brown, doesn’t mean it is a whole grain. Check for whole grains on the ingredients list.

Tip 4 : 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.

Tip 5 : For a special treat, make homemade ice cream sandwiches using frozen yogurt and peanut butter between graham crackers.

Tip 6 : When serving chocolate pudding-- top it with sliced strawberries or bananas and chopped nuts.

Tip 7 : Get your whole grains while watching a movie at home - snack on popcorn with little or no salt and butter.

Tip 8 : Need to make dinner but have errands to do? Use a slow cooker to make a chicken and vegetable stew with plenty of tomatoes, potatoes and green beans.

Tip 9 : Vary your veggies by adding a new vegetable to a different meal each day.

Tip 10 : Make your coffee extra tasty--add hot, frothy low-fat milk and a sprinkle of cinnamon.