Tip 1 : Use low-fat milk to make bread pudding. Check online for recipes.

Tip 2 : Shopping tip: Find specials and coupons in your local paper or online for discounts on fresh, frozen, or canned vegetables.

Tip 3 : What could you do with radishes? Roast with other vegetables or eat raw on top of a salad for a spicy and crunchy texture.

Tip 4 : Use fat-free or low-fat milk to make condensed soups such as cream of mushroom, tomato, potato, or chicken. Check for low sodium options.

Tip 5 : Read the Nutrition Facts label when buying cheese--compare the saturated fat and sodium content and choose the one with the lowest amounts.

Tip 6 : Keep canned fruit (in 100% juice or water) like mandarin oranges on hand for a quick addition to any recipe--check for recipes online.

Tip 7 : Use up leftover whole-grain bread or crackers as bulk in a meat loaf (or meat-less loaf). Check online for recipes.

Tip 8 : Many grain foods contain both whole grains and refined grains. These can count towards getting your whole grains.

Tip 9 : If you order cappuccinos or lattes--ask for them with fat-free (skim) milk.

Tip 10 : Veggie sushi is an easy way to add some vegetables. Order sushi rolls with cucumbers, mushrooms, asparagus, and/or carrots.