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 : 1 flour tortilla (8 inches in diameter) counts as 2 oz of grains. Use My Plan to see how many ounces of grains you need each day.

Tip 3 : Not sure if you will use the whole bag of spinach? Add baby spinach leaves to a stir-fry, pasta sauce, salads, wraps or omelets.

Tip 4 : Grains are divided into 2 subgroups, whole grains and refined grains. Make at least half your grains whole.

Tip 5 : Did you know there are over 100 varieties of squash? Check online for a new recipe today.

Tip 6 : Visit My Reports to check out your dairy history chart and see how you've been doing with your dairy intake over time.

Tip 7 : Choose fat-free or low-fat milk as your beverage at meals for an easy way to get calcium.

Tip 8 : Need a snack? Have a glass of low-sodium vegetable juice and a few whole-wheat crackers to take away the hunger pangs.

Tip 9 : Look for the following whole grains listed first on the label’s ingredient list: brown rice, bulgur, graham flour, whole wheat, and oatmeal.

Tip 10 : Add fruit to your brunch for additional color and flavor: sliced fruit or berries make a great topping on low-fat yogurt.