Tip 1 : Get your whole grains by adding brown rice to soup for a hearty meal.

Tip 2 : Stews can make a small amount of lean meat or chicken go a long way. Check online for recipes.

Tip 3 : For hamburger patties, meatloaf, or as an ingredient for casseroles, look for lean or extra-lean ground meat.

Tip 4 : Vary the fruits you choose to get a wider range of nutrients.

Tip 5 : Cut your Calories by finishing your meal with a flavorful fruit salad instead of cookies or cake.

Tip 6 : 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 7 : 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 8 : Frozen juice bars (100% juice) count as fruit and make healthy alternatives to those that may contain a lot of added sugars.

Tip 9 : Look for lower sodium choices in the deli. Choose lean deli meats instead of higher fat sausages, hot dogs, bologna, or salami.

Tip 10 : Fruit with a low-fat yogurt dip makes a great party snack. Use melon, apples, bananas, berries, grapes and provide toothpicks!