Tip 1 : A regular-size slice of bread counts as 1 oz of grains. Use My Plan to see how many ounces of grains you need each day.

Tip 2 : Keep a good selection of rinsed fruit in the fridge for a quick and refreshing snack. (Rinse berries just before serving.)

Tip 3 : Vary your veggies by munching on cucumbers, broccoli, or red and green peppers instead of chips when you have a sandwich at lunch.

Tip 4 : Sprinkle fiber rich, whole-grain cereal on top of low-fat yogurt for a snack.

Tip 5 : Expand your fruit horizons--have you tried papaya, passion fruit, litchi, star fruit, or pomegranate?

Tip 6 : Osteoporosis (thinning of bones) can be reduced by routinely eating low-fat or fat-free dairy food --at all ages and stages of life.

Tip 7 : Puree your leftover roasted tomatoes and make an easy homemade soup. Check out recipes online for ingredients you'll need.

Tip 8 : Switch it up. Make vegetables your main-dish by topping a salad with your choice of a protein food.

Tip 9 : Make half your plate fruits and vegetables. Be adventurous and try a new fruit and vegetable each week.

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