Tip 1 : Try rolled oats or a crushed, unsweetened whole-grain cereal as breading for baked chicken, fish, veal cutlets, or eggplant parmesan.

Tip 2 : Select vegetables with more potassium, such as sweet potatoes, white potatoes, white beans, tomato products (paste, sauce, and juice).

Tip 3 : Mix whole-grain cereal with unsalted nuts and dried fruit for a great afternoon snack.

Tip 4 : Don't feel like cooking? When eating out, look for the vegetarian options on your menu as an easy way to meet your veggie goal.

Tip 5 : For a flavorful pork picadillo stew--use lean pork with onions, peppers, tomatoes, raisins and green olives. Check online for recipes.

Tip 6 : Stews can make a small amount of lean meat or chicken go a long way. Check online for recipes.

Tip 7 : Add spinach and carrots to any soup, stew, or chili for added nutrients.

Tip 8 : 1 cup of ready-to-eat cereal (such as flakes) counts as 1 oz of grains. Use My Plan to see how many ounces of grains you need each day.

Tip 9 : Sunflower and pumpkin seeds, almonds, walnuts and peanuts are all protein foods. Use them in your meals or snacks.

Tip 10 : Calcium-fortified soymilk (soy beverage) provides similar amounts of calcium as in milk. It is available in low and non-fat versions.