High in fiber and rich in minerals, brown rice is a better choice. Look for quick cooking and frozen options to cut cooking time.
Use Greek yogurt to substitute for sour cream in recipes or to top baked potatoes or tacos.
Cook cereal, like oatmeal, with skim milk instead of water to get a calcium boost.
Wash, drain and dry salad greens well. Dressing sticks better to dry greens so you will use less.
Whole wheat flour can substitute for half the flour in most recipes. You get a bonus of more fiber, vitamins and minerals plus a richer taste and color in the finished recipe.