Tip 1 : What’s the issue with whole milk? An 8-oz glass contains about the same amount of saturated fat as 5 strips of bacon.

Tip 2 : Combine plain yogurt with your favorite low-fat salad dressing for a different veggie dip.

Tip 3 : To incorporate more vegetables into your pizza or pasta--blend carrots, zucchini or spinach into the tomato sauce. Look online for recipes.

Tip 4 : Many grain foods contain both whole grains and refined grains. These can count towards getting your whole grains.

Tip 5 : Make split pea soup with new flavors--try adding caramelized onions and cumin or different vegetables like pumpkin.

Tip 6 : 1/2 cup of brown rice counts as 1 oz of whole grains. Use My Plan to see how many ounces of grains you need each day.

Tip 7 : Make croutons from whole-grain bread to use in salads.

Tip 8 : Top your salad with a hard cooked egg to add protein and other nutrients.

Tip 9 : While shopping, load up on packages of frozen vegetables. They cook in minutes with little preparation.

Tip 10 : Chowders make a delicious supper dish --make your own with seafood, vegetables, and low-fat milk. Look for recipes online.