Tip 1 : Vegetable or bean soups go towards your daily vegetable target. Choose lower sodium versions.

Tip 2 : Add sweetness to your whole-grain cereals with fruit. Top cereal with sliced bananas, canned peaches, raisins or frozen fruit!

Tip 3 : Top loin pork roast is a lean cut of meat. Serve it sliced, and save the rest for another meal.

Tip 4 : While shopping, load up on packages of frozen vegetables. They cook in minutes with little preparation.

Tip 5 : Add pureed vegetables, like carrots, sweet potatoes, and beans to soup for a thicker, heartier texture.

Tip 6 : Use dark leafy greens, like romaine lettuce and spinach, to make salads. Add red and orange veggies for extra color and nutrition!

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 : Serve a watermelon salad for a refreshing treat. Check online for recipes.

Tip 9 : Multi-grain, stone-ground, 100% wheat, cracked wheat, or seven-grain doesn't equal whole-grain. Look for the word "whole"!

Tip 10 : Dried fruit (raisins, dates, cranberries) and fresh fruit (chopped apples or pears) make a great combination. Add nuts for an extra crunch.