Tip 1 : Sunflower and pumpkin seeds, almonds, walnuts and peanuts are all protein foods. Use them in your meals or snacks.

Tip 2 : Make a summer salad: Mix together diced tomatoes, cucumbers, and sweet onions with a citrus vinaigrette. Top if off with low-fat feta crumbles.

Tip 3 : "Juice drinks" aren't real fruit juice--look for 100% juice on the label.

Tip 4 : Try baked sweet potato fries instead of regular fries. Look for recipes online.

Tip 5 : Whole grains are good for your health! Make at least half your grains whole to get the benefits.

Tip 6 : Tasty and easy fruit sauces can be made in your blender. Try combining fruits, such as pear and mango, or a variety of berries.

Tip 7 : Short on time: Buy ready-made pasta meals and add cooked vegetables such as broccoli, asparagus, or peas. Look for low-sodium pasta options

Tip 8 : Try something new--choose less common whole grains (amaranth, quinoa, millet, and triticale). Look for recipes online.

Tip 9 : Whole-grain pasta is great in baked dishes (lasagna, mac & cheese). Give a taste test and see if anyone can tell the difference.

Tip 10 : Replace refined grains with whole grains. Buy whole-grain versions of foods like bread or pasta.