Vitamin E, added Rich Foods

Tip 1 : Boneless chicken breasts are great for quick stir-fries--add peppers, onion, garlic, ginger...and red pepper flakes if you like heat!

Tip 2 : Rinse and rub veggies under running water so that dirt and microbes can't be transferred to the food when peeling and cutting.

Tip 3 : 1/2 cup of oatmeal counts as 1 oz of whole grains. Use My Plan to see how many ounces of grains you need each day.

Tip 4 : Calcium-fortified soymilk (soy beverage) provides similar amounts of calcium as in milk. It is available in low and non-fat versions.

Tip 5 : Keep your bones strong! Make the Dairy Group part of your eating routine to help maintain bone mass throughout life.

Tip 6 : If you order cappuccinos or lattes--ask for them with fat-free (skim) milk.

Tip 7 : What’s the issue with whole milk? An 8-oz glass contains about the same amount of saturated fat as 5 strips of bacon.

Tip 8 : Replace refined grains with whole grains. Buy whole-grain versions of foods like bread or pasta.

Tip 9 : Eat a variety of protein foods. Include beans, peas, nuts, lean meats, poultry, soy products & eggs. Choose seafood twice a week.

Tip 10 : Shopping tip: find specials and coupons in your local paper or online for discounts on whole-grain products.