Tip 1 : Need a healthier dessert? Try baked fruit desserts. Check online for recipes that have little added sugars or solid fats.

Tip 2 : An ounce equivalent of protein foods is 1 oz of meat, poultry, or seafood, ¼ cup beans, 1 egg, 1 T. peanut butter, or ½ oz nuts or seeds.

Tip 3 : 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 4 : Combine plain yogurt with your favorite low-fat salad dressing for a different veggie dip.

Tip 5 : Make a yummy homemade vegetable lasagna. Layer pasta, cooked vegetables, tomato sauce and sprinkle with low-fat cheese. Bake until ready!

Tip 6 : Choose seafood rich in omega-3 fatty acids often, like salmon, Atlantic or Pacific mackerel, Pacific oysters, trout, sardines, and herring.

Tip 7 : Build a meal around beans or peas. Bean burritos are a quick and easy dinner entree.

Tip 8 : For a great quick and easy way to combine all your favorite vegetables, try a vegetable stir-fry.

Tip 9 : Try mixing different textures of fruits. For example, apples are crunchy, bananas are smooth and creamy, and oranges are juicy.

Tip 10 : Add spinach and carrots to any soup, stew, or chili for added nutrients.