Tip 1 : Rinse fruits under running water before preparing or eating them to remove dirt and microbes on the surface.

Tip 2 : 1 Kaiser roll (about 3.5 inches across) counts as 2.5 oz of grains. Use My Plan to find out how many ounces of grains per day you need.

Tip 3 : Add grated carrots for a surprising crunch to a peanut butter sandwich.

Tip 4 : Running short on time? Use a microwave to quickly "zap" vegetables. White or sweet potatoes can be baked quickly this way.

Tip 5 : If you order cappuccinos or lattes--ask for them with fat-free (skim) milk.

Tip 6 : Most vegetables are naturally low in fat, sodium, and Calories, so have them in place of high-Calorie snacks.

Tip 7 : For a change, try whole-wheat pasta in macaroni and cheese or pasta salad.

Tip 8 : Enjoy eggs as your protein food choice--up to one a day, on average, doesn't raise blood cholesterol levels!

Tip 9 : Use low-fat buttermilk in pancakes or waffles for a weekend brunch. Look for recipes online.

Tip 10 : Make stuffed bell peppers with brown rice and vegetables. Look online for recipes.