Tip 1 : Tip for eating out: Share entrées with a friend. Have one person order a meat dish, and the other order a vegetable dish or a large salad.

Tip 2 : A small amount of lean meat adds great flavor to dishes made with beans or whole grains. Try chicken chili or turkey barley soup.

Tip 3 : For a fast lunch or supper, melt low-fat cheese over bread, add sliced tomatoes and sprinkle on chopped herbs.

Tip 4 : Craving ice cream? Choose fat-free frozen yogurt instead.

Tip 5 : Add a vegetarian protein food to make a salad into a main dish--try garbanzo beans, kidney beans, soybeans or sunflower seeds.

Tip 6 : Short on time: Buy ready-made pasta meals and add cooked vegetables such as broccoli, asparagus, or peas. Look for low-sodium pasta options

Tip 7 : Support your health and community by buying locally-grown fruits. Try visiting a farmers’ market near you.

Tip 8 : Try something new--choose less common whole grains (amaranth, quinoa, millet, and triticale). Look for recipes online.

Tip 9 : Milk and milk products are the primary source of calcium in American diets. Use My Plan to see how much you need each day.

Tip 10 : Whole grains are good for your health! Make at least half your grains whole to get the benefits.