Tip 1 : Rinse and rub veggies under running water so that dirt and microbes can't be transferred to the food when peeling and cutting.

Tip 2 : What do whole grains do for you? Whole grains provide many nutrients that are vital for the health and maintenance of our bodies.

Tip 3 : Serve sliced raw vegetables with a yogurt dip to take to a party.

Tip 4 : Make sure you buy enough fresh, canned, frozen, and/or dried fruit to last between shopping trips.

Tip 5 : Peanut butter adds protein to a snack. Try it on apple slices, celery, whole grain crackers, or a small square of dark chocolate.

Tip 6 : Here�s a fun game to keep you focused on your veggies--how many red/orange vegetables can you name in 10 seconds? Eat one today!

Tip 7 : Choose soft margarines with zero trans fats made from liquid vegetable oil, rather than stick margarine or butter

Tip 8 : You are more likely to drink what you buy--try to keep fat-free or low-fat milk on hand.

Tip 9 : Many grain foods contain both whole grains and refined grains. These can count towards getting your whole grains.

Tip 10 : Select vegetables with more potassium, such as beet greens, lima beans, spinach, and lentils.