Cereal Grains and Pasta

Tip 1 : Don’t want to eliminate all sweets? Try a drizzle of chocolate fudge sauce on a pear, banana, or berries..

Tip 2 : Three-bean salads add protein and are great as side dishes, main dishes, or snacks with tortilla chips.

Tip 3 : Choose fat-free or low-fat milk as your beverage at meals for an easy way to get calcium.

Tip 4 : Add a tasty cheese topping--sprinkle shredded low-fat cheese on casseroles or vegetables.

Tip 5 : Jazz up raw vegetables with hummus dip or bean spread.

Tip 6 : Try a rice and beans dish with brown rice or use whole-grain couscous, quinoa, or bulgur instead.

Tip 7 : Soymilk (soy beverage) fortified with calcium is a great alternative for those who don't or can't drink cow's milk.

Tip 8 : Every day is a new day to meet your fruit goal! By keeping up the good work, it can become a habit.

Tip 9 : For breakfast try low-fat or fat-free yogurt. Mix in cereal or fruit for extra flavor, texture and nutrients.

Tip 10 : Try baked sweet potato fries instead of regular fries. Look for recipes online.