Tip 1 : Make stuffed bell peppers with brown rice and vegetables. Look online for recipes.

Tip 2 : Eat a variety of protein foods. Include beans, peas, nuts, lean meats, poultry, soy products & eggs. Choose seafood twice a week.

Tip 3 : 1 cup cooked pasta or macaroni counts as 2 oz of grains. Use My Plan to find out how many ounces of grains per day you need.

Tip 4 : Keep a bowl of cut-up veggies in a see-through container in the refrigerator so they are easier to spot.

Tip 5 : Whole grains can be a good source of dietary fiber--choose grains with more fiber for additional health benefits.

Tip 6 : Fresh and frozen fruit such as raspberries, strawberries, blueberries and blackberries can be enjoyed throughout the year.

Tip 7 : Can you make hummus? Blend canned chickpeas (garbanzo beans), garlic, olive oil, lemon juice & tahini (sesame seed paste). Enjoy!

Tip 8 : Need a snack? Spread peanut butter on apple slices or top frozen yogurt with berries or slices of kiwi fruit.

Tip 9 : Does your produce keep going bad before you can eat it? Try frozen fruit instead--they provide the same nutritional value.

Tip 10 : For a sweet treat, make a low-fat flan using fat-free evaporated milk. Check online for recipes.