Sweets

Tip 1 : Add spinach and carrots to any soup, stew, or chili for added nutrients.

Tip 2 : Need a healthier dessert? Try baked fruit desserts. Check online for recipes that have little added sugars or solid fats.

Tip 3 : For a sweet treat, make a low-fat flan using fat-free evaporated milk. Check online for recipes.

Tip 4 : Try something new--choose less common whole grains (amaranth, quinoa, millet, and triticale). Look for recipes online.

Tip 5 : For a fun snack--dip a frozen banana in low-fat yogurt and roll it in crushed cereal.

Tip 6 : In the Dairy Group, 1 cup = 1 cup milk, yogurt, or fortified soymilk (soy beverage); 1 � oz. natural cheese; or 2 oz. processed cheese.

Tip 7 : Whole grains are good for your health! Make at least half your grains whole to get the benefits.

Tip 8 : Keep canned fruit (in 100% juice or water) like mandarin oranges on hand for a quick addition to any recipe--check for recipes online.

Tip 9 : Add fruit to your brunch for additional color and flavor: sliced fruit or berries make a great topping on low-fat yogurt.

Tip 10 : Multi-grain, stone-ground, 100% wheat, cracked wheat, or seven-grain doesn't equal whole-grain. Look for the word "whole"!