Tip 1 : Try different ways to use eggplant: Baba Ghanoush, eggplant parmesan, grilled eggplant sandwiches, or stuffed with rice and tomatoes.

Tip 2 : When making home-made desserts--experiment. Replace half of the white flour with whole-grain flour, or look for whole grain recipes online.

Tip 3 : Shred carrots or zucchini into meatloaf, casseroles, quick breads, and muffins.

Tip 4 : Vegetables go well with a dip or dressing. Try low-fat salad dressing with raw broccoli, red and green peppers, celery, or cauliflower.

Tip 5 : Try vegetables like asparagus, zucchini, squash, and artichokes to use in different dishes.

Tip 6 : Be creative. When apples are abundant--make apple butter, to use in place of jam. Check online for recipes without added sugars.

Tip 7 : Visit My Reports to check out your Protein Foods history chart and see how you've been doing with your intake over time.

Tip 8 : Make a smoothie by blending fat-free milk or yogurt with fresh or frozen fruit. Try bananas, peaches, or mixed berries.

Tip 9 : Replacing sour cream with low-fat yogurt in recipes will reduce the Calories and add calcium.

Tip 10 : Try a low-fat or reduced-fat Swiss cheese to get your calcium without all the sodium and fat.