Tip 1 : 1 medium-sized muffin is about 2.5 oz of grain. Do you know how many ounces of grain you need each day?

Tip 2 : Separate raw meat, poultry, and seafood from other foods in your grocery cart and bags.

Tip 3 : For less cholesterol-replace some egg yolks with egg whites. Two egg whites = 1 whole egg.

Tip 4 : Make a switch to fat-free milk. If you currently drink whole milk, first switch to reduced fat (2%), then low-fat (1%), and then fat-free (skim).

Tip 5 : Looking for plant-based protein? Give veggie burgers a try. Burgers made from beans, soy, or vegetables are available.

Tip 6 : Make the majority of your choices whole or cut-up fruit rather than juice to get fiber.

Tip 7 : Add spinach and carrots to any soup, stew, or chili for added nutrients.

Tip 8 : Avoiding milk because you are lactose intolerant? Get the health benefits of milk by selecting lactose-free dairy products.

Tip 9 : 1/2 cup of oatmeal counts as 1 oz of whole grains. Use My Plan to see how many ounces of grains you need each day.

Tip 10 : Keep fruits separate from raw meat, poultry, and seafood while shopping, storing, and preparing.