Tip 1 : Most "regular" size bagels weigh about 4 oz and ~290 Calories! That's 4 oz of your grain needs for the day.

Tip 2 : To thicken stews and soups use pureed, cooked vegetables such as carrots, onions or potatoes.

Tip 3 : Rinse veggies under running water before preparing or eating them to remove dirt and microbes on the surface.

Tip 4 : Choose fat-free or low-fat milk or yogurt more often than cheese. When selecting cheese, choose low-fat or reduced-fat versions.

Tip 5 : A small amount of lean meat adds great flavor to dishes made with beans or whole grains. Try chicken chili or turkey barley soup.

Tip 6 : Build a meal around beans or peas. Bean burritos are a quick and easy dinner entree.

Tip 7 : For a breakfast that satisfies (and keeps you away from the mid-morning donuts)--add an egg.

Tip 8 : Mix whole-grain cereal with unsalted nuts and dried fruit for a great afternoon snack.

Tip 9 : Skip or limit the breading on meat, poultry, or fish. Breading adds Calories and can increase the amount of fat soaked up during frying.

Tip 10 : Fresh and frozen fruit such as raspberries, strawberries, blueberries and blackberries can be enjoyed throughout the year.