Tip 1 : Some whole grains are a good source of fiber. Look for breads that have at least 3 grams of fiber per serving on the Nutrition Facts label.

Tip 2 : Make more brown rice than you need and freeze the rest for when you make a soup or casserole.

Tip 3 : What do whole grains do for you? Whole grains provide many nutrients that are vital for the health and maintenance of our bodies.

Tip 4 : Not all protein foods come from animals. Vegetarian options include beans, peas, nuts, nut butters, seeds, and soy products.

Tip 5 : Greek yogurt makes a great substitute for sour cream--it is thick and rich tasting.

Tip 6 : 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 7 : An ounce equivalent of protein foods is 1 oz of meat, poultry, or seafood, ¼ cup beans, 1 egg, 1 T. peanut butter, or ½ oz nuts or seeds.

Tip 8 : Select vegetables with more potassium, such as beet greens, lima beans, spinach, and lentils.

Tip 9 : Eat seafood in place of meat or poultry twice a week. Include some seafood high in omega-3s like salmon, trout, and herring.

Tip 10 : Try vegetables like asparagus, zucchini, squash, and artichokes to use in different dishes.