Tip 1 : Use the food label to find whole grains such as whole rye, whole wheat, whole-grain corn and wild rice.

Tip 2 : Separate raw meat, poultry, and seafood from other foods in your grocery cart and bags.

Tip 3 : Vary your veggies by munching on cucumbers, broccoli, or red and green peppers instead of chips when you have a sandwich at lunch.

Tip 4 : A small amount of lean meat adds great flavor to dishes made with beans or whole grains. Try chicken chili or turkey barley soup.

Tip 5 : Try an Asian-inspired stir-fry: Sauté mushrooms, bean sprouts, bell peppers, onions, minced garlic and ginger. Serve with rice or noodles.

Tip 6 : For a quick and easy casserole, soup, or stir-fry, add frozen vegetables.

Tip 7 : Add non-fat powdered milk to casseroles, soups or pasta dishes to get added calcium.

Tip 8 : A chicken salad with chicken breast chunks, Romaine lettuce, veggies, and a vinaigrette makes a great lunch or dinner.

Tip 9 : Be food safe! Cook poultry to 165° F, and chopped or ground beef, lamb, veal, and pork to 160° F.

Tip 10 : Make stuffed bell peppers with brown rice and vegetables. Look online for recipes.