Tip 1 : Most people need from 5 to 7 ounces of protein foods a day. Check to see “What counts as an ounce” in the Protein Foods Group.

Tip 2 : Keep frozen blueberries on hand. They make a great topping at breakfast for hot oatmeal, over yogurt or mixed into pancakes!

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 : For dessert, make a sugar-free chocolate or butterscotch pudding with fat-free or low-fat milk. Check online for recipes.

Tip 5 : To thicken stews and soups use pureed, cooked vegetables such as carrots, onions or potatoes.

Tip 6 : Add pureed vegetables, like carrots, sweet potatoes, and beans to soup for a thicker, heartier texture.

Tip 7 : Stock up on frozen vegetables for quick and easy cooking in the microwave.

Tip 8 : Add fruit like pineapple or fresh chunks of peaches to vegetable and meat kabobs.

Tip 9 : Make it easier to include plenty of vegetables in your day by always having them on hand--fresh, frozen, and canned (choose no-salt-added).

Tip 10 : Try low-fat ricotta instead of cottage cheese--it has more calcium and works great in many recipes that call for cottage cheese.