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

Tip 2 : For dessert, try low-fat yogurt or pudding as a dip for fruits like strawberries or melon balls.

Tip 3 : Make time for breakfast every day! Choose whole-wheat bread, oatmeal, or whole-grain waffles.

Tip 4 : Whole grains are good for your health! Make at least half your grains whole to get the benefits.

Tip 5 : Stock up on frozen vegetables for quick and easy cooking in the microwave.

Tip 6 : Roast a whole chicken. When cooled, remove the skin, bones, and fat. Serve the meat as is, or use in a recipe.

Tip 7 : 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 8 : Beans and peas, like lentils, pintos, and split peas, are protein foods that are naturally low in fat. They make great side or main dishes.

Tip 9 : Pack 100% fruit juice for lunches versus soda or other sugar-sweetened beverages.

Tip 10 : Short on time: Buy ready-made pasta meals and add cooked vegetables such as broccoli, asparagus, or peas. Look for low-sodium pasta options