Soups, Sauces, and Gravies

Tip 1 : Put rinsed and cut vegetables in a bowl or bag on a shelf in your refrigerator where you can see them.

Tip 2 : Make beans and peas part of your meals often; try chili with kidney or pinto beans, lentil soup, or baked beans.

Tip 3 : Add fruit to your brunch for additional color and flavor: sliced fruit or berries make a great topping on low-fat yogurt.

Tip 4 : When getting fast food, order salad as your main dish or substitute a side salad for fries--ask for dressing on the side.

Tip 5 : 1/2 cup of oatmeal counts as 1 oz of whole grains. Use My Plan to see how many ounces of grains you need each day.

Tip 6 : Try this pasta idea. Grate zucchini lengthwise and cook with onions, garlic, and a little broth until tender. Add to spaghetti pasta and serve.

Tip 7 : For a great quick and easy way to combine all your favorite vegetables, try a vegetable stir-fry.

Tip 8 : Grill vegetable kabobs as part of a barbecue meal. Try tomatoes, mushrooms, green peppers, and onions.

Tip 9 : For hamburger patties, meatloaf, or as an ingredient for casseroles, look for lean or extra-lean ground meat.

Tip 10 : When choosing a whole grain product don't be fooled by the product's advertising. Look for "whole grain" in the ingredients list.