Tip 1 : Instead of a donut, pick yogurt and fruit for breakfast!

Tip 2 : Milk and yogurt have more potassium and are lower in sodium than most cheese. Also, most milk is fortified with vitamin D.

Tip 3 : Most "regular" size bagels weigh about 4 oz and ~290 Calories! That's 4 oz of your grain needs for the day.

Tip 4 : Add fruit like sliced apples, pears, or a few berries to your salad bowl.

Tip 5 : Buy fresh, seasonal vegetables. They cost less and are more likely to be at their peak flavor.

Tip 6 : What do whole grains do for you? Whole grains provide many nutrients that are vital for the health and maintenance of our bodies.

Tip 7 : Don't feel like cooking? When eating out, look for the vegetarian options on your menu as an easy way to meet your veggie goal.

Tip 8 : When shopping, head to the produce section first. Buy seasonally available fresh fruit for the best price and flavor.

Tip 9 : Watch for sales on canned and frozen vegetables. Check for low sodium options and stock up on your favorites.

Tip 10 : 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.