Tip 1 : Get your whole grains while watching a movie at home - snack on popcorn with little or no salt and butter.

Tip 2 : Select vegetables with more potassium, such as beet greens, lima beans, spinach, and lentils.

Tip 3 : Grains are divided into 2 subgroups, whole grains and refined grains. Make at least half your grains whole.

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

Tip 5 : If you get hungry before dinner is served, have a piece of fruit to tide you over.

Tip 6 : For variety in your protein foods at breakfast, try hard cooked eggs, soy-based sausage, or peanut butter on toast.

Tip 7 : Just because bread is brown, doesn’t mean it is a whole grain. Check for whole grains on the ingredients list.

Tip 8 : Sunflower and pumpkin seeds, almonds, walnuts and peanuts are all protein foods. Use them in your meals or snacks.

Tip 9 : Need a snack? Spread peanut butter on apple slices or top frozen yogurt with berries or slices of kiwi fruit.

Tip 10 : Fresh and frozen fruit such as raspberries, strawberries, blueberries and blackberries can be enjoyed throughout the year.