Fats and Oils

Tip 1 : Support your health and community by buying locally-grown vegetables. Try visiting a farmers market near you.

Tip 2 : To thicken stews and soups use pureed, cooked vegetables such as carrots, onions or potatoes.

Tip 3 : When making home-made desserts--experiment. Replace half of the white flour with whole-grain flour, or look for whole grain recipes online.

Tip 4 : Craving ice cream? Choose fat-free frozen yogurt instead.

Tip 5 : Cook eggs in low-fat ways--try hard cooked eggs, poached eggs, or baked eggs. Or, scramble in a non-stick pan without fat.

Tip 6 : Five 100% whole-wheat crackers count as 1 oz of whole grains. Use My Plan to see how many ounces of whole grains you need each day.

Tip 7 : Plunge asparagus quickly into boiling water to blanch--then add to a pasta salad or serve as a side dish.

Tip 8 : Mix whole-grain cereal with unsalted nuts and dried fruit for a great afternoon snack.

Tip 9 : Tasty and easy fruit sauces can be made in your blender. Try combining fruits, such as pear and mango, or a variety of berries.

Tip 10 : Expand your fruit horizons--have you tried papaya, passion fruit, litchi, star fruit, or pomegranate?