Tip 1 : To thicken stews and soups use pureed, cooked vegetables such as carrots, onions or potatoes.

Tip 2 : Cook eggs in low-fat ways--try hard cooked eggs, poached eggs, or baked eggs. Or, scramble in a non-stick pan without fat.

Tip 3 : Multi-grain, stone-ground, 100% wheat, cracked wheat, or seven-grain doesn't equal whole-grain. Look for the word "whole"!

Tip 4 : 1 cup of ready-to-eat cereal (such as flakes) counts as 1 oz of grains. Use My Plan to see how many ounces of grains you need each day.

Tip 5 : Craving something sweet? Instead of candy try having dried fruits like cranberries, cherries, or raisins.

Tip 6 : Drizzle melted dark chocolate on your favorite berries for a special treat!

Tip 7 : Popcorn is a whole grain! Pop a bag of low-fat or fat-free popcorn for a healthier snack. 3 cups equals 1 oz of grains.

Tip 8 : Are you a fan of peanut butter and banana sandwiches? Try substituting other fruits.

Tip 9 : Chowders make a delicious supper dish --make your own with seafood, vegetables, and low-fat milk. Look for recipes online.

Tip 10 : Not sure if you will use the whole bag of spinach? Add baby spinach leaves to a stir-fry, pasta sauce, salads, wraps or omelets.