Sweets

Tip 1 : Make your own fruit sauce like strawberry rhubarb to use as a topping on frozen desserts, pancakes or waffles.

Tip 2 : For breakfast try low-fat or fat-free yogurt. Mix in cereal or fruit for extra flavor, texture and nutrients.

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 : Add extra chopped vegetables (tomatoes, mushrooms, onions, or spinach) to store-bought pasta sauces. Simmer until vegetables are tender!

Tip 5 : When getting fast food, order salad as your main dish or substitute a side salad for fries--ask for dressing on the side.

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 : Vary your veggies by adding a new vegetable to a different meal each day.

Tip 8 : You are more likely to drink what you buy--try to keep fat-free or low-fat milk on hand.

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 : Walnuts are great in salads, and slivered almonds in veggie dishes. When you add nuts, cut back on meat or poultry portions in the meal.