Tip 1 : What do whole grains do for you? Whole grains provide many nutrients that are vital for the health and maintenance of our bodies.

Tip 2 : Can you name four different ways you like to eat tomatoes? Try something new and healthy like tomato pie recipe.

Tip 3 : Add a vegetarian protein food to make a salad into a main dish--try garbanzo beans, kidney beans, soybeans or sunflower seeds.

Tip 4 : Broil lean beef cuts--sirloin, top round, or flank steak. Sliced into strips, it’s great on a salad, sandwich or by itself.

Tip 5 : Ordering in doesn’t have to mean a meal without vegetables. Order vegetable pizza or vegetable lo mein next time you have dinner delivered.

Tip 6 : Plan for 8 ounces of seafood each week--choose a variety of different kinds.

Tip 7 : When making home-made desserts--experiment. Replace half of the white flour with whole-grain flour, or look for whole grain recipes online.

Tip 8 : Sprinkle cinnamon on sliced apples for a quick and easy cold snack, or try it heated in the microwave for a warm treat.

Tip 9 : Add toasted peanuts or cashews--instead of meat--as the protein food in a vegetable stir-fry.

Tip 10 : Soups and puddings made with fat-free or low-fat milk can help you get the dairy you need.