Tip 1 : Make a switch to fat-free milk. If you currently drink whole milk, first switch to reduced fat (2%), then low-fat (1%), and then fat-free (skim).
Tip 2 : Put rinsed and cut vegetables in a bowl or bag on a shelf in your refrigerator where you can see them.
Tip 3 : Add spinach and carrots to any soup, stew, or chili for added nutrients.
Tip 4 : 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 5 : Love cheesy mashed potatoes? Look for low-fat cheese blends or part-skim ricotta--to whip into your creation.
Tip 6 : For an easy breakfast or snack on the go, try a fruit smoothie with frozen peaches, berries, and low-fat yogurt.
Tip 7 : Dairy foods can reduce the risk of low bone mass or osteoporosis--so keep eating them throughout your life.
Tip 8 : Rinse and rub veggies under running water so that dirt and microbes can't be transferred to the food when peeling and cutting.
Tip 9 : For car trips, pack a mixture of unsalted nuts, seeds and dried fruit for a crunchy, protein-packed snack.
Tip 10 : 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.
