Tip 1 : Soups and puddings made with fat-free or low-fat milk can help you get the dairy you need.

Tip 2 : Try rolled oats or a crushed, unsweetened whole-grain cereal as breading for baked chicken, fish, veal cutlets, or eggplant parmesan.

Tip 3 : For something to snack on, use a yogurt dip to compliment raw vegetables. Look online for recipes.

Tip 4 : Create some new seafood pasta dishes. Look on-line for easy recipes.

Tip 5 : Corn is a great and affordable vegetable to cook all year long. Buy it fresh, frozen, or canned!

Tip 6 : Choose lean meat cuts for casserole dishes, like lean pork loin or sirloin for tamale pie. Check online for recipes.

Tip 7 : Mix together brown rice and white rice in equal proportions to make half your grains whole!

Tip 8 : Rinse fruits under running water before preparing or eating them to remove dirt and microbes on the surface.

Tip 9 : Change up your salads. Add surprise ingredients to your routine salads, such as Swiss chard, mango, or tuna.

Tip 10 : Make beans, peas, and soy products part of your meals often. Try black bean burgers, hummus, or stir-fried tofu.