Tip 1 : Whole grains can be a good source of dietary fiber--choose grains with more fiber for additional health benefits.

Tip 2 : Jazz up raw vegetables with hummus dip or bean spread.

Tip 3 : Add fruit to your brunch for additional color and flavor: sliced fruit or berries make a great topping on low-fat yogurt.

Tip 4 : Keep vegetables separate from raw meat, poultry, and seafood while shopping, storing, and preparing.

Tip 5 : Search for recipes online to make some of your favorite vegetables.

Tip 6 : Expand your fruit horizons--have you tried papaya, passion fruit, litchi, star fruit, or pomegranate?

Tip 7 : Be food safe! Cook poultry to 165° F, and chopped or ground beef, lamb, veal, and pork to 160° F.

Tip 8 : Keep canned fruit (in 100% juice or water) like mandarin oranges on hand for a quick addition to any recipe--check for recipes online.

Tip 9 : Vegetable or bean soups go towards your daily vegetable target. Choose lower sodium versions.

Tip 10 : Fruit and plain low-fat yogurt go great together. Enjoy them for breakfast or as a snack.