Tip 1 : Try this pasta idea. Grate zucchini lengthwise and cook with onions, garlic, and a little broth until tender. Add to spaghetti pasta and serve.

Tip 2 : Try grilling, broiling, poaching, or roasting protein foods. These cooking methods don't add extra fat.

Tip 3 : Many grain foods contain both whole grains and refined grains. These can count towards getting your whole grains.

Tip 4 : Add tuna or shrimp to your salad for a seafood twist!

Tip 5 : Vary your veggies by including celery, lima beans, or squash in your meals.

Tip 6 : To meet your fruit goal--keep fresh fruit rinsed and where you can see it. Reach for a piece when you need a snack.

Tip 7 : Need a healthier dessert? Try baked fruit desserts. Check online for recipes that have little added sugars or solid fats.

Tip 8 : Love cheesy mashed potatoes? Look for low-fat cheese blends or part-skim ricotta--to whip into your creation.

Tip 9 : Try substituting yogurt for butter or margarine in baked goods to keep them moist and lower in Calories.

Tip 10 : Enjoy preparing foods in different ways. You can steam, grill, stir-fry, roast or stew your vegetables for a change in texture and flavor.