Tip 1 : Beans and peas, like lentils, pintos, and split peas, are protein foods that are naturally low in fat. They make great side or main dishes.

Tip 2 : Add sweetness to your whole-grain cereals with fruit. Top cereal with sliced bananas, canned peaches, raisins or frozen fruit!

Tip 3 : When getting fast food, order salad as your main dish or substitute a side salad for fries--ask for dressing on the side.

Tip 4 : Add non-fat powdered milk to casseroles, soups or pasta dishes to get added calcium.

Tip 5 : What do whole grains do for you? Whole grains provide many nutrients that are vital for the health and maintenance of our bodies.

Tip 6 : Need to make dinner but have errands to do? Use a slow cooker to make a chicken and vegetable stew with plenty of tomatoes, potatoes and green beans.

Tip 7 : 1 medium-sized muffin is about 2.5 oz of grain. Do you know how many ounces of grain you need each day?

Tip 8 : Pack a fruit for lunch--tangerines, apples, bananas, or grapes pack well. Small containers of peaches or applesauce are easy and convenient!

Tip 9 : Keep a good selection of rinsed fruit in the fridge for a quick and refreshing snack. (Rinse berries just before serving.)

Tip 10 : Having a snack attack? Reach for whole-wheat crackers - top them with hummus or a little peanut butter.