Tip 1 : Try something new--choose less common whole grains (amaranth, quinoa, millet, and triticale). Look for recipes online.

Tip 2 : What do whole grains do for you? Whole grains provide many nutrients that are vital for the health and maintenance of our bodies.

Tip 3 : Make vegetables part of your lunch every day by eating veggie wraps, pizzas or sandwiches.

Tip 4 : To see if you're getting the right amount of protein foods each day, go to My Reports to see how you measure up.

Tip 5 : Butternut squash tastes great oven roasted and pureed. Use it to make it a soup or add it to risotto! Look for recipes online.

Tip 6 : Choose lean meat cuts for casserole dishes, like lean pork loin or sirloin for tamale pie. Check online for recipes.

Tip 7 : In addition to getting calcium from milk and yogurt, you also get potassium, which can help your blood pressure.

Tip 8 : Keep perishable protein foods out of the "danger zone"--temperatures between 40o and 140o F. Two hours is the limit.

Tip 9 : Did you know that calcium fortified soymilk (soy beverage) is considered part of the Dairy Group? Its nutrients are very similar to low-fat milk.

Tip 10 : Love cheesy mashed potatoes? Look for low-fat cheese blends or part-skim ricotta--to whip into your creation.