Tip 1 : To get some extra dairy, add some shredded low-fat cheese to tuna casserole.

Tip 2 : Make fruit kabobs using pineapple chunks, bananas, grapes, and berries. Use yogurt as a sauce for your fruity snack or side dish.

Tip 3 : Choosing whole grains that are higher in fiber may help reduce constipation. They also may reduce the risk of cardiovascular disease.

Tip 4 : 1 cup cooked pasta or macaroni counts as 2 oz of grains. Use My Plan to find out how many ounces of grains per day you need.

Tip 5 : Make each meal colorful by adding red, green, yellow, or orange vegetables to your plate.

Tip 6 : In pancakes and muffins, experiment with substituting half the flour with oat or whole-wheat flour. (They may need more leavening).

Tip 7 : Visit your favorite breakfast diner and order a veggie omelet to start your day with vegetables.

Tip 8 : Whole-grain pasta is great in baked dishes (lasagna, mac & cheese). Give a taste test and see if anyone can tell the difference.

Tip 9 : Roasted pork tenderloin goes well with fruit. Serve with a fruit salad or a fruit salsa.

Tip 10 : Try an Asian-inspired stir-fry: Sauté mushrooms, bean sprouts, bell peppers, onions, minced garlic and ginger. Serve with rice or noodles.