Tip 1 : Roasted pork tenderloin goes well with fruit. Serve with a fruit salad or a fruit salsa.

Tip 2 : Mix together brown rice and white rice in equal proportions to make half your grains whole!

Tip 3 : Five 100% whole-wheat crackers count as 1 oz of whole grains. Use My Plan to see how many ounces of whole grains you need each day.

Tip 4 : Having a snack attack? Reach for whole-wheat crackers - top them with hummus or a little peanut butter.

Tip 5 : Many lean cuts of meat need long, slow moist cooking--invest in a slow cooker for melt-in-your mouth meats without too much fat.

Tip 6 : Top your salad with a hard cooked egg to add protein and other nutrients.

Tip 7 : Use fat-free evaporated milk in recipes in place of heavy cream for the rich smooth taste without the fat and Calories.

Tip 8 : Search for recipes online to make some of your favorite vegetables.

Tip 9 : Add spinach and carrots to any soup, stew, or chili for added nutrients.

Tip 10 : Add a tasty cheese topping--sprinkle shredded low-fat cheese on casseroles or vegetables.