Tip 1 : Learn to love beans! Try black bean enchiladas, white bean spread or edamame (green soybeans).

Tip 2 : Vegetables go well with a dip or dressing. Try low-fat salad dressing with raw broccoli, red and green peppers, celery, or cauliflower.

Tip 3 : 1 cup cooked pasta or macaroni counts as 2 oz of grains. Use My Plan to find out how many ounces of grains per day you need.

Tip 4 : When eating out, choose something at each meal that includes vegetables, such as a stir-fry, kebobs, or vegetable fajitas.

Tip 5 : Craving ice cream? Choose fat-free frozen yogurt instead.

Tip 6 : Walnuts are great in salads, and slivered almonds in veggie dishes. When you add nuts, cut back on meat or poultry portions in the meal.

Tip 7 : Mix together brown rice and white rice in equal proportions to make half your grains whole!

Tip 8 : Breakfast cereal can be a great way to add fiber to your morning. Just be careful when choosing cereal, many contain added sugars!

Tip 9 : Add fruit to your brunch for additional color and flavor: sliced fruit or berries make a great topping on low-fat yogurt.

Tip 10 : Enjoy preparing chicken in different ways. You can roast, stew, sauté, broil or bake it for a variety of dishes.