Tip 1 : Support your health and community by buying locally-grown vegetables. Try visiting a farmers market near you.

Tip 2 : Eating at least 3 ounce equivalents a day of whole grains may help with weight management. Use SuperTracker to see how much you've had.

Tip 3 : Replace solid fats with oils, rather than adding oil to the diet. Oils are a concentrated source of Calories, so use oils in small amounts.

Tip 4 : Vary the fruits you choose to get a wider range of nutrients.

Tip 5 : Five 100% whole-wheat crackers count as 1 oz of whole grains. Use My Plan to see how many ounces of whole grains you need each day.

Tip 6 : Make a yummy homemade vegetable lasagna. Layer pasta, cooked vegetables, tomato sauce and sprinkle with low-fat cheese. Bake until ready!

Tip 7 : Switch it up. Make vegetables your main-dish by topping a salad with your choice of a protein food.

Tip 8 : Create a whole-grain pilaf using a mixture of barley, wild rice, and brown rice. Check online for recipes.

Tip 9 : For hamburger patties, meatloaf, or as an ingredient for casseroles, look for lean or extra-lean ground meat.

Tip 10 : Most vegetables are naturally low in fat, sodium, and Calories, so have them in place of high-Calorie snacks.