Tip 1 : Whole-grain pasta is great in baked dishes (lasagna, mac & cheese). Give a taste test and see if anyone can tell the difference.

Tip 2 : Need a dip for your fruit? Mix plain yogurt with a dash of vanilla, or add your favorite spice, like cinnamon, for a new flavor.

Tip 3 : For less cholesterol-replace some egg yolks with egg whites. Two egg whites = 1 whole egg.

Tip 4 : Add your favorite seafood to a salad or make a seafood omelet.

Tip 5 : Flavored milk has Calories from added sugars--try flavoring your plain low-fat milk with cocoa powder or vanilla extract.

Tip 6 : When choosing a whole grain product don't be fooled by the product's advertising. Look for "whole grain" in the ingredients list.

Tip 7 : Fruit and plain low-fat yogurt go great together. Enjoy them for breakfast or as a snack.

Tip 8 : Whole grains are great in mixed dishes. Try using brown rice in a casserole, or quinoa in a salad.

Tip 9 : Butternut squash tastes great oven roasted and pureed. Use it to make it a soup or add it to risotto! Look for recipes online.

Tip 10 : Pack a peanut butter and banana sandwich with a bag of homemade trail mix for lunch.