Tip 1 : Use up leftover whole-grain bread or crackers as bulk in a meat loaf (or meat-less loaf). Check online for recipes.

Tip 2 : Fat-free milk has the same amount of calcium and other essential nutrients as whole milk, but less fat and Calories.

Tip 3 : 1 cup of ready-to-eat cereal (such as flakes) counts as 1 oz of grains. Use My Plan to see how many ounces of grains you need each day.

Tip 4 : Make beans and peas part of your meals often; try chili with kidney or pinto beans, lentil soup, or baked beans.

Tip 5 : Top loin pork roast is a lean cut of meat. Serve it sliced, and save the rest for another meal.

Tip 6 : Be food safe! Cook poultry to 165� F, and chopped or ground beef, lamb, veal, and pork to 160� F.

Tip 7 : Ordering in doesn�t have to mean a meal without vegetables. Order vegetable pizza or vegetable lo mein next time you have dinner delivered.

Tip 8 : Short on time: Buy ready-made pasta meals and add cooked vegetables such as broccoli, asparagus, or peas. Look for low-sodium pasta options

Tip 9 : Mix together brown rice and white rice in equal proportions to make half your grains whole!

Tip 10 : Vegetables go well with a dip or dressing. Try low-fat salad dressing with raw broccoli, red and green peppers, celery, or cauliflower.