Tip 1 : Need a snack? Try a whole-grain snack chip, such as baked tortilla chips.

Tip 2 : Fresh and frozen fruit such as raspberries, strawberries, blueberries and blackberries can be enjoyed throughout the year.

Tip 3 : While shopping, load up on packages of frozen vegetables. They cook in minutes with little preparation.

Tip 4 : When choosing a whole grain product don't be fooled by the product's advertising. Look for "whole grain" in the ingredients list.

Tip 5 : Vary your veggies by including celery, lima beans, or squash in your meals.

Tip 6 : Search for recipes online to make some of your favorite vegetables.

Tip 7 : For variety in your protein foods at breakfast, try hard cooked eggs, soy-based sausage, or peanut butter on toast.

Tip 8 : Broil or bake chicken breasts marinated in lemon juice, oregano, garlic and oil for Mediterranean style flavor.

Tip 9 : Tuna and a few whole wheat crackers make a great snack.

Tip 10 : When storing raw seafood, meat, and poultry, place them below ready-to-eat foods in the refrigerator.