Tip 1 : Add pureed vegetables, like carrots, sweet potatoes, and beans to soup for a thicker, heartier texture.
Tip 2 : Most "regular" size bagels weigh about 4 oz and ~290 Calories! That's 4 oz of your grain needs for the day.
Tip 3 : If you get hungry before dinner is served, have a piece of fruit to tide you over.
Tip 4 : Plan for 8 ounces of seafood each week--choose a variety of different kinds.
Tip 5 : Craving something sweet? Instead of candy try having dried fruits like cranberries, cherries, or raisins.
Tip 6 : Shopping tip: Find specials and coupons in your local paper or online for discounts on fresh, frozen, or canned vegetables.
Tip 7 : Adding 8 oz. of low-fat or fat-free milk to your meal is one of the easiest ways to get dairy.
Tip 8 : Learn to love beans! Try black bean enchiladas, white bean spread or edamame (green soybeans).
Tip 9 : Make a switch to fat-free milk. If you currently drink whole milk, first switch to reduced fat (2%), then low-fat (1%), and then fat-free (skim).
Tip 10 : Make stuffed bell peppers with brown rice and vegetables. Look online for recipes.
