Tip 1 : Choosing whole grains that are higher in fiber may help reduce constipation. They also may reduce the risk of cardiovascular disease.

Tip 2 : Top slices of angel food cake with blended fresh or frozen strawberries and add a dollop of low-fat yogurt.

Tip 3 : Jazz up the standard breakfast--add blueberries, sliced banana, and other fruits on cereal or oatmeal--or have a grapefruit.

Tip 4 : Don’t be misled about which products are whole grain. Read the ingredients list to look for whole grains as the first ingredient.

Tip 5 : Butternut squash tastes great oven roasted and pureed. Use it to make it a soup or add it to risotto! Look for recipes online.

Tip 6 : Instead of high fat pasta sauces like alfredo, try part-skim ricotta mixed with pesto for a creamy sauce.

Tip 7 : Cook your oatmeal or other hot cereal in fat-free or low-fat milk instead of water.

Tip 8 : Make a sweet potato casserole healthier by adding fruits and 100% fruit juice for sweetness instead of brown sugar and marshmallows.

Tip 9 : When eating out, choose something at each meal that includes vegetables, such as a stir-fry, kebobs, or vegetable fajitas.

Tip 10 : To meet your fruit goal--keep fresh fruit rinsed and where you can see it. Reach for a piece when you need a snack.