Tip 1 : Make split pea soup with new flavors--try adding caramelized onions and cumin or different vegetables like pumpkin.

Tip 2 : Pack a peanut butter and banana sandwich with a bag of homemade trail mix for lunch.

Tip 3 : Chicken and white bean chili is a tasty way to combine protein foods with a great flavor and bounty of nutrients.

Tip 4 : Introduce whole grains bit by bit. Mix whole-grain cereal into your favorite cereal. Increase the whole grain amount slowly.

Tip 5 : Most fruits are naturally low in fat, sodium, and Calories, so have fruit in place of high-Calorie desserts.

Tip 6 : Stock up on frozen vegetables for quick and easy cooking in the microwave.

Tip 7 : Milk and milk products are the primary source of calcium in American diets. Use My Plan to see how much you need each day.

Tip 8 : Enjoy preparing foods in different ways. You can steam, grill, stir-fry, roast or stew your vegetables for a change in texture and flavor.

Tip 9 : Combine plain yogurt with your favorite low-fat salad dressing for a different veggie dip.

Tip 10 : Make dinner once and serve it twice. Roast a larger cut of lean meat. Make a second meal using the ‘planned-over’ meat.