Tip 1 : Frozen juice bars (100% juice) count as fruit and make healthy alternatives to those that may contain a lot of added sugars.

Tip 2 : Jazz up your vegetables with low-fat dressings or dips. Try hummus or a bean spread as a dip for veggies.

Tip 3 : Use fruit in your holiday stuffing--try apples, cranberries, raisins, or prunes. Check online for recipes.

Tip 4 : Make mini pizzas with open face whole-wheat English muffins. Top with sauce, veggies and low-fat cheese for a tasty treat!

Tip 5 : Shopping tip: find specials and coupons in your local paper or online for discounts on whole-grain products.

Tip 6 : Many grain foods contain both whole grains and refined grains. These can count towards getting your whole grains.

Tip 7 : Don't know what to do with leftovers? Puree roasted vegetables with chicken stock to make a hearty and flavorful soup.

Tip 8 : If you get hungry before dinner is served, have a piece of fruit to tide you over.

Tip 9 : Make twice-baked sweet potatoes using ricotta or other low-fat cheeses in place of sour cream or cream cheese.

Tip 10 : Replacing sour cream with low-fat yogurt in recipes will reduce the Calories and add calcium.