Tip 1 : To meet your fruit goal--keep fresh fruit rinsed and where you can see it. Reach for a piece when you need a snack.

Tip 2 : Focus on Fruit! A diet rich in fruits and vegetables may decrease the risk of many chronic diseases. Keep working towards your fruit goal!

Tip 3 : In a restaurant, start your meal with a salad packed with veggies, to help control hunger and feel satisfied sooner.

Tip 4 : Try something new--choose less common whole grains (amaranth, quinoa, millet, and triticale). Look for recipes online.

Tip 5 : Eat fruit as a between-meal snack instead of other high-Calorie foods.

Tip 6 : Bake or roast chicken instead of frying, and remove skin before eating, to lower saturated fat and Calories.

Tip 7 : Enjoy preparing foods in different ways. You can steam, grill, stir-fry, roast or stew your vegetables for a change in texture and flavor.

Tip 8 : Try growing your own vegetables and herbs. You can start small with a few pots on your balcony or deck.

Tip 9 : Shopping tip: find specials and coupons in your local paper or online for discounts on whole-grain products.

Tip 10 : Rather than buying a vegetable pizza from a restaurant or a store, try sprucing up a cheese pizza with your favorite vegetables.