Tip 1 : Enjoy preparing chicken in different ways. You can roast, stew, sauté, broil or bake it for a variety of dishes.

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 : Most "regular" size bagels weigh about 4 oz and ~290 Calories! That's 4 oz of your grain needs for the day.

Tip 4 : What’s the issue with whole milk? An 8-oz glass contains about the same amount of saturated fat as 5 strips of bacon.

Tip 5 : If you get hungry before dinner is served, have a piece of fruit to tide you over.

Tip 6 : Keep cut-up fruit at eye level in the refrigerator. It will be the first thing you see when you open the door!

Tip 7 : Many grain foods contain both whole grains and refined grains. These can count towards getting your whole grains.

Tip 8 : Just because bread is brown, doesn’t mean it is a whole grain. Check for whole grains on the ingredients list.

Tip 9 : Many lean cuts of meat need long, slow moist cooking--invest in a slow cooker for melt-in-your mouth meats without too much fat.

Tip 10 : 1 medium-sized muffin is about 2.5 oz of grain. Do you know how many ounces of grain you need each day?