Tip 1 : Try a whole-grain pancake or waffle mix to start off your day. If made from scratch, use whole-wheat flour for half the flour.

Tip 2 : Make time for breakfast every day! Choose whole-wheat bread, oatmeal, or whole-grain waffles.

Tip 3 : Watch for sales on canned and frozen vegetables. Check for low sodium options and stock up on your favorites.

Tip 4 : Vary your veggies by including celery, lima beans, or squash in your meals.

Tip 5 : Build some meals around plant-based protein sources, such as beans, lentils, tempeh, and tofu.

Tip 6 : 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 7 : Great job focusing on dairy! Foods in the Dairy Group provide nutrients such as calcium, potassium, vitamin D, and protein.

Tip 8 : Vary your protein choices at a barbecue. Try bean burgers, soy hot dogs, or grilled tofu. Use a low-salt marinade to add flavor.

Tip 9 : Need a healthier dessert? Try baked fruit desserts. Check online for recipes that have little added sugars or solid fats.

Tip 10 : Grains are divided into 2 subgroups, whole grains and refined grains. Make at least half your grains whole.