Tip 1 : Need a dip for your fruit? Mix plain yogurt with a dash of vanilla, or add your favorite spice, like cinnamon, for a new flavor.

Tip 2 : For a plant-based protein meal, try bean burgers, lentil burgers, or pita halves with falafel (spicy ground chick pea patties).

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 : Buy fresh, seasonal vegetables. They cost less and are more likely to be at their peak flavor.

Tip 5 : Casseroles are a great way to serve vegetables, but they can contain lots of Empty Calories. Look for healthy versions online.

Tip 6 : Use low-fat milk to make bread pudding. Check online for recipes.

Tip 7 : For a quick and easy casserole, soup, or stir-fry, add frozen vegetables.

Tip 8 : Make croutons from whole-grain bread to use in salads.

Tip 9 : Add grated carrots for a surprising crunch to a peanut butter sandwich.

Tip 10 : Get your whole grains by adding brown rice to soup for a hearty meal.