Tip 1 : Whole-grain pasta is great in baked dishes (lasagna, mac & cheese). Give a taste test and see if anyone can tell the difference.

Tip 2 : Rinse veggies under running water before preparing or eating them to remove dirt and microbes on the surface.

Tip 3 : Serve an avocado salad with seafood or chicken. Look online for recipes.

Tip 4 : 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 5 : Meat contains protein, iron, magnesium, zinc, Vitamin E and B Vitamins. For less fat, go with lean cuts.

Tip 6 : You are more likely to drink what you buy--try to keep fat-free or low-fat milk on hand.

Tip 7 : Tostadas can be made in minutes by topping a toasted tortilla with cooked meat or chicken, beans, lettuce, and salsa.

Tip 8 : Serve a watermelon salad for a refreshing treat. Check online for recipes.

Tip 9 : Rinse and rub veggies under running water so that dirt and microbes can't be transferred to the food when peeling and cutting.

Tip 10 : Can you name four different ways you like to eat tomatoes? Try something new and healthy like tomato pie recipe.