Tip 1 : Need a healthier dessert? Try baked fruit desserts. Check online for recipes that have little added sugars or solid fats.

Tip 2 : To incorporate more vegetables into your pizza or pasta--blend carrots, zucchini or spinach into the tomato sauce. Look online for recipes.

Tip 3 : 1 cup of ready-to-eat cereal (such as flakes) counts as 1 oz of grains. Use My Plan to see how many ounces of grains you need each day.

Tip 4 : Eat dairy for a snack on the run--grab low-fat cheese sticks, yogurt, or a home-made smoothie.

Tip 5 : Vary your veggies by including beans or peas in mixed dishes such as chili or minestrone soup.

Tip 6 : What’s the issue with whole milk? An 8-oz glass contains about the same amount of saturated fat as 5 strips of bacon.

Tip 7 : Plunge asparagus quickly into boiling water to blanch--then add to a pasta salad or serve as a side dish.

Tip 8 : Make croutons from whole-grain bread to use in salads.

Tip 9 : Separate raw meat, poultry, and seafood from other foods in your grocery cart and bags.

Tip 10 : Create a whole-grain pilaf using a mixture of barley, wild rice, and brown rice. Check online for recipes.