Sugars, total Rich Foods

Tip 1 : Tasty and easy fruit sauces can be made in your blender. Try combining fruits, such as pear and mango, or a variety of berries.

Tip 2 : Visit your favorite breakfast diner and order a veggie omelet to start your day with vegetables.

Tip 3 : Can you make hummus? Blend canned chickpeas (garbanzo beans), garlic, olive oil, lemon juice & tahini (sesame seed paste). Enjoy!

Tip 4 : Serve sliced raw vegetables with a yogurt dip to take to a party.

Tip 5 : Chowders make a delicious supper dish --make your own with seafood, vegetables, and low-fat milk. Look for recipes online.

Tip 6 : Use thin-sliced lemons and lemon juice in soups, stews, salads and beverages.

Tip 7 : Keep dried fruits handy. Try dried apricots, bananas, apples, pineapple, cherries, figs, dates, or cranberries.

Tip 8 : Pack a peanut butter and banana sandwich with a bag of homemade trail mix for lunch.

Tip 9 : Include fruit at breakfast! Top cereal with your favorite fruit, add berries to pancakes, or mix dried fruit into hot oatmeal.

Tip 10 : Multi-grain, stone-ground, 100% wheat, cracked wheat, or seven-grain doesn't equal whole-grain. Look for the word "whole"!