Tip 1 : Whole grains are great in mixed dishes. Try using brown rice in a casserole, or quinoa in a salad.

Tip 2 : Try rolled oats or a crushed, unsweetened whole-grain cereal as breading for baked chicken, fish, veal cutlets, or eggplant parmesan.

Tip 3 : For a change, try whole-wheat pasta in macaroni and cheese or pasta salad.

Tip 4 : Make a smoothie by blending fat-free milk or yogurt with fresh or frozen fruit. Try bananas, peaches, or mixed berries.

Tip 5 : Need to make dinner but have errands to do? Use a slow cooker to make a chicken and vegetable stew with plenty of tomatoes, potatoes and green beans.

Tip 6 : Search for recipes online to make some of your favorite vegetables.

Tip 7 : Osteoporosis (thinning of bones) can be reduced by routinely eating low-fat or fat-free dairy food --at all ages and stages of life.

Tip 8 : Make a switch to fat-free milk. If you currently drink whole milk, first switch to reduced fat (2%), then low-fat (1%), and then fat-free (skim).

Tip 9 : Read the ingredients list on food packages. The whole grain should be the first or second ingredient, after water.

Tip 10 : Make a healthy Southwestern dip with tomatoes, black beans, black-eye peas, and corn. Season with chili powder or jalapenos.