Tip 1 : Make more brown rice than you need and freeze the rest for when you make a soup or casserole.

Tip 2 : 1 Kaiser roll (about 3.5 inches across) counts as 2.5 oz of grains. Use My Plan to find out how many ounces of grains per day you need.

Tip 3 : Make a breakfast-on-the-go smoothie by blending fat-free yogurt or milk with vanilla extract and a frozen banana.

Tip 4 : Select vegetables with more potassium, such as beet greens, lima beans, spinach, and lentils.

Tip 5 : Need a snack? Spread peanut butter on apple slices or top frozen yogurt with berries or slices of kiwi fruit.

Tip 6 : For less cholesterol-replace some egg yolks with egg whites. Two egg whites = 1 whole egg.

Tip 7 : Select vegetables with more potassium, such as sweet potatoes, white potatoes, white beans, tomato products (paste, sauce, and juice).

Tip 8 : Try a new fruit. Fruits vary in vitamins and minerals--mix it up to get the essential nutrients.

Tip 9 : Use thin-sliced lemons and lemon juice in soups, stews, salads and beverages.

Tip 10 : Pack a fruit for lunch--tangerines, apples, bananas, or grapes pack well. Small containers of peaches or applesauce are easy and convenient!