Fatty acids, total trans-polyenoic Rich Foods

Tip 1 : Use whole grains in mixed dishes, such as barley in vegetable soup or bulgur wheat in casseroles.

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 : Vary your veggies by adding a new vegetable to a different meal each day.

Tip 4 : Add your favorite seafood to a salad or make a seafood omelet.

Tip 5 : Mix together brown rice and white rice in equal proportions to make half your grains whole!

Tip 6 : Make a yummy homemade vegetable lasagna. Layer pasta, cooked vegetables, tomato sauce and sprinkle with low-fat cheese. Bake until ready!

Tip 7 : For a quick smoothie, try orange juice, non-fat yogurt, and frozen mango slices (or other fruit). Add ice, blend and enjoy!

Tip 8 : Try crunchy vegetables, raw or lightly steamed. They make a great snack or side dish.

Tip 9 : How many different fruit salads can you make? Share ideas with friends to create a variety.

Tip 10 : Most vegetables are naturally low in fat, sodium, and Calories, so have them in place of high-Calorie snacks.