Tip 1 : Order veggie pizza with toppings like mushrooms, green peppers and onions - ask for extra veggies!

Tip 2 : A good way to start your day with dairy is to use fat-free or low-fat milk instead of water to make oatmeal or hot cereal.

Tip 3 : 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 4 : Serve seafood twice a week-it's simple! Make patties with canned salmon, crab, or tuna, or use them on a seafood sandwich.

Tip 5 : Breakfast cereal can be a great way to add fiber to your morning. Just be careful when choosing cereal, many contain added sugars!

Tip 6 : Make split pea soup with new flavors--try adding caramelized onions and cumin or different vegetables like pumpkin.

Tip 7 : Cook your oatmeal or other hot cereal in fat-free or low-fat milk instead of water.

Tip 8 : For hamburger patties, meatloaf, or as an ingredient for casseroles, look for lean or extra-lean ground meat.

Tip 9 : For a sweet treat, make a low-fat flan using fat-free evaporated milk. Check online for recipes.

Tip 10 : To get calcium at lunch, use low-fat cheese on your sandwich.