Tip 1 : Use the food label to find whole grains such as whole rye, whole wheat, whole-grain corn and wild rice.

Tip 2 : When shopping, choose some quick and easy fruits, like bananas or pre-cut pineapple chunks.

Tip 3 : Keep a good selection of rinsed fruit in the fridge for a quick and refreshing snack. (Rinse berries just before serving.)

Tip 4 : Vary your veggies by including beans or peas in mixed dishes such as chili or minestrone soup.

Tip 5 : Add a vegetarian protein food to make a salad into a main dish--try garbanzo beans, kidney beans, soybeans or sunflower seeds.

Tip 6 : Every day is a new day to meet your fruit goal! By keeping up the good work, it can become a habit.

Tip 7 : Grains are divided into 2 subgroups, whole grains and refined grains. Make at least half your grains whole.

Tip 8 : Make your coffee extra tasty--add hot, frothy low-fat milk and a sprinkle of cinnamon.

Tip 9 : Need a snack? Try a whole-grain snack chip, such as baked tortilla chips.

Tip 10 : Cook your oatmeal or other hot cereal in fat-free or low-fat milk instead of water.