Tip 1 : Read the ingredients list on food packages. The whole grain should be the first or second ingredient, after water.

Tip 2 : Tired of eating plain vegetables? Add slivered almonds or cashews to a vegetable stir-fry.

Tip 3 : 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 4 : Keep vegetables separate from raw meat, poultry, and seafood while shopping, storing, and preparing.

Tip 5 : Dried fruits make a great snack. They are easy to carry and store well. Just remember 1/2 cup dried fruit counts as 1 cup of fruit.

Tip 6 : Don't know what to do with leftovers? Puree roasted vegetables with chicken stock to make a hearty and flavorful soup.

Tip 7 : Drizzle melted dark chocolate on your favorite berries for a special treat!

Tip 8 : Rinse veggies under running water before preparing or eating them to remove dirt and microbes on the surface.

Tip 9 : Make a sweet potato casserole healthier by adding fruits and 100% fruit juice for sweetness instead of brown sugar and marshmallows.

Tip 10 : Keep dried fruits handy. Try dried apricots, bananas, apples, pineapple, cherries, figs, dates, or cranberries.