Tip 1 : For a fast lunch or supper, melt low-fat cheese over bread, add sliced tomatoes and sprinkle on chopped herbs.

Tip 2 : Tired of eating plain vegetables? Add slivered almonds or cashews to a vegetable stir-fry.

Tip 3 : Create a whole-grain pilaf using a mixture of barley, wild rice, and brown rice. Check online for recipes.

Tip 4 : Top loin pork roast is a lean cut of meat. Serve it sliced, and save the rest for another meal.

Tip 5 : Choose lean ground beef. The label should say at least 92% lean. Look for ground beef that is 92% to 95% lean.

Tip 6 : Try vegetables like asparagus, zucchini, squash, and artichokes to use in different dishes.

Tip 7 : Jazz up your vegetables with low-fat dressings or dips. Try hummus or a bean spread as a dip for veggies.

Tip 8 : Use up leftover whole-grain bread or crackers as bulk in a meat loaf (or meat-less loaf). Check online for recipes.

Tip 9 : 1 cup of ready-to-eat cereal (such as flakes) counts as 1 oz of grains. Use My Plan to see how many ounces of grains you need each day.

Tip 10 : Some whole grains are a good source of fiber. Look for breads that have at least 3 grams of fiber per serving on the Nutrition Facts label.