Total lipid (fat) Rich Foods

Tip 1 : Drizzle melted dark chocolate on your favorite berries for a special treat!

Tip 2 : Instead of butter and syrup, top pancakes with unsweetened applesauce and a sprinkle of powdered sugar.

Tip 3 : Did you know there are over 100 varieties of squash? Check online for a new recipe today.

Tip 4 : Try growing your own vegetables and herbs. You can start small with a few pots on your balcony or deck.

Tip 5 : Use up leftover whole-grain bread or crackers as bulk in a meat loaf (or meat-less loaf). Check online for recipes.

Tip 6 : Beans can be the basis for many dishes. Slow cook them with other vegetables and seasonings for low-cost, nutrient-packed meals.

Tip 7 : Cream of tomato soup made with fat-free milk is a delicious way to get your vegetables and dairy.

Tip 8 : When serving chocolate pudding-- top it with sliced strawberries or bananas and chopped nuts.

Tip 9 : Grains are divided into 2 subgroups, whole grains and refined grains. Make at least half your grains whole.

Tip 10 : Shopping tip: Find specials and coupons in your local paper or online for discounts on low-fat or fat-free dairy foods.