Tip 1 : Build some meals around plant-based protein sources, such as beans, lentils, tempeh, and tofu.

Tip 2 : Dried fruit (raisins, dates, cranberries) and fresh fruit (chopped apples or pears) make a great combination. Add nuts for an extra crunch.

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

Tip 4 : Introduce whole grains bit by bit. Mix whole-grain cereal into your favorite cereal. Increase the whole grain amount slowly.

Tip 5 : Running short on time? Use a microwave to quickly "zap" vegetables. White or sweet potatoes can be baked quickly this way.

Tip 6 : Serve an avocado salad with seafood or chicken. Look online for recipes.

Tip 7 : When serving chocolate pudding-- top it with sliced strawberries or bananas and chopped nuts.

Tip 8 : Visit My Reports to check out your dairy history chart and see how you've been doing with your dairy intake over time.

Tip 9 : Casseroles are a great way to serve vegetables, but they can contain lots of Empty Calories. Look for healthy versions online.

Tip 10 : What’s the issue with whole milk? An 8-oz glass contains about the same amount of saturated fat as 5 strips of bacon.