Tip 1 : Be food safe! Cook whole cuts of beef, lamb, veal, and pork to 145°F. Let meat rest at least 3 minutes before carving or eating.

Tip 2 : Broil lean beef cuts--sirloin, top round, or flank steak. Sliced into strips, it’s great on a salad, sandwich or by itself.

Tip 3 : Make the majority of your choices whole or cut-up fruit rather than juice to get fiber.

Tip 4 : Make a mini pizza using a portabella mushroom for the crust. Top with tomato sauce, veggies, and low-fat mozzarella cheese, and broil.

Tip 5 : Sprinkle fiber rich, whole-grain cereal on top of low-fat yogurt for a snack.

Tip 6 : Make a smoothie by blending fat-free milk or yogurt with fresh or frozen fruit. Try bananas, peaches, or mixed berries.

Tip 7 : 1 Kaiser roll (about 3.5 inches across) counts as 2.5 oz of grains. Use My Plan to find out how many ounces of grains per day you need.

Tip 8 : Fresh and frozen fruit such as raspberries, strawberries, blueberries and blackberries can be enjoyed throughout the year.

Tip 9 : Going out--think ethnic. Indian, Thai and Chinese dishes offer lots of yummy vegetable options.

Tip 10 : Order veggie pizza with toppings like mushrooms, green peppers and onions - ask for extra veggies!