Tip 1 : Instead of adding more grains to your daily food plan, replace some refined grains with whole grains.

Tip 2 : Tasty and easy fruit sauces can be made in your blender. Try combining fruits, such as pear and mango, or a variety of berries.

Tip 3 : Keep canned fruit (in 100% juice or water) like mandarin oranges on hand for a quick addition to any recipe--check for recipes online.

Tip 4 : For a breakfast that satisfies (and keeps you away from the mid-morning donuts)--add an egg.

Tip 5 : Select lean choices--like turkey, roast beef, or chicken breast--for sandwiches instead of meats with more fat, like bologna or salami.

Tip 6 : Mix together brown rice and white rice in equal proportions to make half your grains whole!

Tip 7 : Casseroles are a great way to serve vegetables, but they can contain lots of Empty Calories. Look for healthy versions online.

Tip 8 : Rather than buying a vegetable pizza from a restaurant or a store, try sprucing up a cheese pizza with your favorite vegetables.

Tip 9 : When serving chocolate pudding-- top it with sliced strawberries or bananas and chopped nuts.

Tip 10 : Keep your food safe! Wash your hands, utensils & cutting boards before and after contact with raw meat, poultry, seafood & eggs.