Tip 1 : Frozen juice bars (100% juice) count as fruit and make healthy alternatives to those that may contain a lot of added sugars.
Tip 2 : Try a rice and beans dish with brown rice or use whole-grain couscous, quinoa, or bulgur instead.
Tip 3 : For a change, try whole-wheat pasta in macaroni and cheese or pasta salad.
Tip 4 : Try a low-fat or reduced-fat Swiss cheese to get your calcium without all the sodium and fat.
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 : Can you name four different ways you like to eat tomatoes? Try something new and healthy like tomato pie recipe.
Tip 7 : Need to make dinner but have errands to do? Use a slow cooker to make a chicken and vegetable stew with plenty of tomatoes, potatoes and green beans.
Tip 8 : 1/2 cup of oatmeal counts as 1 oz of whole grains. Use My Plan to see how many ounces of grains you need each day.
Tip 9 : Search for recipes online to make some of your favorite vegetables.
Tip 10 : Protein foods include: lean meats, seafood, poultry, eggs, beans and peas, nuts, seeds, and soy products.