Tip 1 : Most "regular" size bagels weigh about 4 oz and ~290 Calories! That's 4 oz of your grain needs for the day.

Tip 2 : On a long drive or shopping trip, pack cut-up vegetables in a baggie. Skip the impulse to buy less healthful snacks.

Tip 3 : Make more brown rice than you need and freeze the rest for when you make a soup or casserole.

Tip 4 : Shopping tip: Find specials and coupons in your local paper or online for discounts on fresh, frozen, or canned vegetables.

Tip 5 : Need dessert for a special treat? Make home-made custards with fat-free milk. Look online for recipes.

Tip 6 : Eat seafood in place of meat or poultry twice a week. Include some seafood high in omega-3s like salmon, trout, and herring.

Tip 7 : Make split pea soup with new flavors--try adding caramelized onions and cumin or different vegetables like pumpkin.

Tip 8 : Whole grains are good for your health! Make at least half your grains whole to get the benefits.

Tip 9 : Choose dark green vegetables like Swiss chard, spinach, and broccoli. They are high in nutrients and low in Calories.

Tip 10 : Add fruit like sliced apples, pears, or a few berries to your salad bowl.