Tip 1 : When eating out, ask for whole-wheat bread for your sandwiches.

Tip 2 : Tired of eating plain vegetables? Add slivered almonds or cashews to a vegetable stir-fry.

Tip 3 : If you order cappuccinos or lattes--ask for them with fat-free (skim) milk.

Tip 4 : While shopping, load up on packages of frozen vegetables. They cook in minutes with little preparation.

Tip 5 : Most "regular" size bagels weigh about 4 oz and ~290 Calories! That's 4 oz of your grain needs for the day.

Tip 6 : Vary your veggies by adding a new vegetable to a different meal each day.

Tip 7 : Use fruit in your holiday stuffing--try apples, cranberries, raisins, or prunes. Check online for recipes.

Tip 8 : How many different fruit salads can you make? Share ideas with friends to create a variety.

Tip 9 : Need a snack? Spread peanut butter on apple slices or top frozen yogurt with berries or slices of kiwi fruit.

Tip 10 : Make half your grains whole! This includes rice, bread, crackers, cereal, popcorn--look for the word "whole" on the ingredients list!