Tip 1 : Tired of eating plain vegetables? Add slivered almonds or cashews to a vegetable stir-fry.

Tip 2 : Be food safe! Cook poultry to 165� F, and chopped or ground beef, lamb, veal, and pork to 160� F.

Tip 3 : Make hot sandwiches for supper, with roasted lean pork or beef topped with saut�ed onion and peppers. Top with reduced fat cheese and melt.

Tip 4 : Adding 8 oz. of low-fat or fat-free milk to your meal is one of the easiest ways to get dairy.

Tip 5 : When making home-made desserts--experiment. Replace half of the white flour with whole-grain flour, or look for whole grain recipes online.

Tip 6 : Top loin pork roast is a lean cut of meat. Serve it sliced, and save the rest for another meal.

Tip 7 : Create a whole-grain pilaf using a mixture of barley, wild rice, and brown rice. Check online for recipes.

Tip 8 : Instead of adding more grains to your daily food plan, replace some refined grains with whole grains.

Tip 9 : Don�t be misled about which products are whole grain. Read the ingredients list to look for whole grains as the first ingredient.

Tip 10 : Make stuffed bell peppers with brown rice and vegetables. Look online for recipes.