Tip 1 : Use a food thermometer to check the internal temperature of meat, poultry, and fish�you can�t tell if it's cooked by the way it looks.

Tip 2 : Add pureed vegetables, like carrots, sweet potatoes, and beans to soup for a thicker, heartier texture.

Tip 3 : Make dinner once and serve it twice. Roast a larger cut of lean meat. Make a second meal using the �planned-over� meat.

Tip 4 : What could you do with radishes? Roast with other vegetables or eat raw on top of a salad for a spicy and crunchy texture.

Tip 5 : 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 6 : Get your whole grains by adding brown rice to soup for a hearty meal.

Tip 7 : Select vegetables with more potassium, such as sweet potatoes, white potatoes, white beans, tomato products (paste, sauce, and juice).

Tip 8 : Add grated carrots for a surprising crunch to a peanut butter sandwich.

Tip 9 : To incorporate more vegetables into your pizza or pasta--blend carrots, zucchini or spinach into the tomato sauce. Look online for recipes.

Tip 10 : Add fruit like sliced apples, pears, or a few berries to your salad bowl.