Tip 1 : Add grated carrots for a surprising crunch to a peanut butter sandwich.

Tip 2 : Top your salad with a hard cooked egg to add protein and other nutrients.

Tip 3 : Add variety to your meals - try vegetarian options, like bean burritos, portabella mushroom burgers, or spinach lasagna.

Tip 4 : Need a healthier dessert? Try baked fruit desserts. Check online for recipes that have little added sugars or solid fats.

Tip 5 : Fruit and plain low-fat yogurt go great together. Enjoy them for breakfast or as a snack.

Tip 6 : 1 cup of ready-to-eat cereal (such as flakes) counts as 1 oz of grains. Use My Plan to see how many ounces of grains you need each day.

Tip 7 : Make your own watermelon ice-it's a nice refreshment on a hot day. Check online for recipes.

Tip 8 : Add fruit to your brunch for additional color and flavor: sliced fruit or berries make a great topping on low-fat yogurt.

Tip 9 : Curries and other ethnic dishes pair small amounts of meat or chicken with vegetables and seasonings. Check for recipes online.

Tip 10 : A good way to start your day with dairy is to use fat-free or low-fat milk instead of water to make oatmeal or hot cereal.