Tip 1 : Three-bean salads add protein and are great as side dishes, main dishes, or snacks with tortilla chips.

Tip 2 : A chicken salad with chicken breast chunks, Romaine lettuce, veggies, and a vinaigrette makes a great lunch or dinner.

Tip 3 : Use low-fat buttermilk in pancakes or waffles for a weekend brunch. Look for recipes online.

Tip 4 : 1 cup cooked pasta or macaroni counts as 2 oz of grains. Use My Plan to find out how many ounces of grains per day you need.

Tip 5 : Vary your veggies by munching on cucumbers, broccoli, or red and green peppers instead of chips when you have a sandwich at lunch.

Tip 6 : For less cholesterol-replace some egg yolks with egg whites. Two egg whites = 1 whole egg.

Tip 7 : Choose fruit! Ask for fruit, like sliced apples, a fruit cup, or 100% fruit juice at a fast food restaurant instead of fried foods.

Tip 8 : Peanut butter adds protein to a snack. Try it on apple slices, celery, whole grain crackers, or a small square of dark chocolate.

Tip 9 : Some whole grains are a good source of fiber. Look for breads that have at least 3 grams of fiber per serving on the Nutrition Facts label.

Tip 10 : Make stuffed bell peppers with brown rice and vegetables. Look online for recipes.