Tip 1 : Jazz up raw vegetables with hummus dip or bean spread.

Tip 2 : Casseroles are a great way to serve vegetables, but they can contain lots of Empty Calories. Look for healthy versions online.

Tip 3 : Make your own cheese spread for crackers--try low-fat ricotta blended with herbs such as oregano, dill, & chopped green onions.

Tip 4 : Broil lean beef cuts--sirloin, top round, or flank steak. Sliced into strips, it’s great on a salad, sandwich or by itself.

Tip 5 : Make your own fruit sauce like strawberry rhubarb to use as a topping on frozen desserts, pancakes or waffles.

Tip 6 : Use vegetable oils (olive, canola, corn, soybean, peanut, safflower, sunflower) rather than solid fats (butter, shortening).

Tip 7 : Make time for breakfast every day! Choose whole-wheat bread, oatmeal, or whole-grain waffles.

Tip 8 : Tired of eating plain vegetables? Add slivered almonds or cashews to a vegetable stir-fry.

Tip 9 : Milk and milk products are the primary source of calcium in American diets. Use My Plan to see how much you need each day.

Tip 10 : Add a tasty cheese topping--sprinkle shredded low-fat cheese on casseroles or vegetables.