Tip 1 : Try grilling, broiling, poaching, or roasting protein foods. These cooking methods don't add extra fat.

Tip 2 : Beans can be the basis for many dishes. Slow cook them with other vegetables and seasonings for low-cost, nutrient-packed meals.

Tip 3 : Protein foods include: lean meats, seafood, poultry, eggs, beans and peas, nuts, seeds, and soy products.

Tip 4 : Eat potatoes with the peel to get more nutrients like fiber, iron and potassium.

Tip 5 : While shopping, load up on packages of frozen vegetables. They cook in minutes with little preparation.

Tip 6 : Many grain foods contain both whole grains and refined grains. These can count towards getting your whole grains.

Tip 7 : For less cholesterol-replace some egg yolks with egg whites. Two egg whites = 1 whole egg.

Tip 8 : Switch up your protein! Trade in your ham sandwich for one made with peanut butter, tuna, or canned salmon for some healthy variety.

Tip 9 : Make a smoothie by blending fat-free milk or yogurt with fresh or frozen fruit. Try bananas, peaches, or mixed berries.

Tip 10 : Add grated carrots for a surprising crunch to a peanut butter sandwich.