Tip 1 : Try rolled oats or a crushed, unsweetened whole-grain cereal as breading for baked chicken, fish, veal cutlets, or eggplant parmesan.

Tip 2 : Just because bread is brown, doesn’t mean it is a whole grain. Check for whole grains on the ingredients list.

Tip 3 : Choose 100% fruit juice when drinking juice, but eat whole or cut-up fruit more often.

Tip 4 : Keep canned fruit (in 100% juice or water) like mandarin oranges on hand for a quick addition to any recipe--check for recipes online.

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

Tip 6 : Use a food thermometer to check the internal temperature of meat, poultry, and fish—you can’t tell if it's cooked by the way it looks.

Tip 7 : Add extra chopped vegetables (tomatoes, mushrooms, onions, or spinach) to store-bought pasta sauces. Simmer until vegetables are tender!

Tip 8 : Every fruit counts: Fresh, dried, frozen, and canned (in water or 100% juice)! Pick the one that works for you.

Tip 9 : For a sweet treat, make a low-fat flan using fat-free evaporated milk. Check online for recipes.

Tip 10 : Fruit yogurt can contain added sugars--try mixing fresh fruit into plain yogurt instead.