Tip 1 : Keep perishable protein foods out of the "danger zone"--temperatures between 40o and 140o F. Two hours is the limit.

Tip 2 : 1 cup of ready-to-eat cereal (such as flakes) counts as 1 oz of grains. Use My Plan to see how many ounces of grains you need each day.

Tip 3 : Top your salad with a hard cooked egg to add protein and other nutrients.

Tip 4 : Casseroles are a great way to serve vegetables, but they can contain lots of Empty Calories. Look for healthy versions online.

Tip 5 : In pancakes and muffins, experiment with substituting half the flour with oat or whole-wheat flour. (They may need more leavening).

Tip 6 : For dessert, have a baked apple or a pear, or browse online for another healthy fruit dessert idea.

Tip 7 : Give your cooked vegetables (broccoli, cauliflower, asparagus) a splash of lemon juice. This will keep them looking fresh and tasting great.

Tip 8 : Put rinsed and cut vegetables in a bowl or bag on a shelf in your refrigerator where you can see them.

Tip 9 : Cook your oatmeal or other hot cereal in fat-free or low-fat milk instead of water.

Tip 10 : For a fun snack--dip a frozen banana in low-fat yogurt and roll it in crushed cereal.