Tip 1 : Whole-grain pasta is great in baked dishes (lasagna, mac & cheese). Give a taste test and see if anyone can tell the difference.

Tip 2 : Greek yogurt makes a great substitute for sour cream--it is thick and rich tasting.

Tip 3 : Veggie sushi is an easy way to add some vegetables. Order sushi rolls with cucumbers, mushrooms, asparagus, and/or carrots.

Tip 4 : Instead of eating a refined grain, switch it for a whole-grain food and look for one that is higher in fiber.

Tip 5 : "Juice drinks" aren't real fruit juice--look for 100% juice on the label.

Tip 6 : Did you know that calcium fortified soymilk (soy beverage) is considered part of the Dairy Group? Its nutrients are very similar to low-fat milk.

Tip 7 : For breakfast try low-fat or fat-free yogurt. Mix in cereal or fruit for extra flavor, texture and nutrients.

Tip 8 : Beans can be the basis for many dishes. Slow cook them with other vegetables and seasonings for low-cost, nutrient-packed meals.

Tip 9 : Vary the fruits you choose to get a wider range of nutrients.

Tip 10 : Try this pasta idea. Grate zucchini lengthwise and cook with onions, garlic, and a little broth until tender. Add to spaghetti pasta and serve.