Tip 1 : 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 2 : Top loin pork roast is a lean cut of meat. Serve it sliced, and save the rest for another meal.

Tip 3 : Don’t want to eliminate all sweets? Try a drizzle of chocolate fudge sauce on a pear, banana, or berries..

Tip 4 : Add fruit to your brunch for additional color and flavor: sliced fruit or berries make a great topping on low-fat yogurt.

Tip 5 : Avoiding milk because you are lactose intolerant? Get the health benefits of milk by selecting lactose-free dairy products.

Tip 6 : For dessert, make a sugar-free chocolate or butterscotch pudding with fat-free or low-fat milk. Check online for recipes.

Tip 7 : Choose 100% fruit juice when drinking juice, but eat whole or cut-up fruit more often.

Tip 8 : Try substituting yogurt for butter or margarine in baked goods to keep them moist and lower in Calories.

Tip 9 : For less cholesterol-replace some egg yolks with egg whites. Two egg whites = 1 whole egg.

Tip 10 : Mix together brown rice and white rice in equal proportions to make half your grains whole!