Tip 1 : Don’t be misled about which products are whole grain. Read the ingredients list to look for whole grains as the first ingredient.

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

Tip 3 : Build a meal around beans or peas. Bean burritos are a quick and easy dinner entree.

Tip 4 : Jazz up raw vegetables with hummus dip or bean spread.

Tip 5 : Don’t forget to eat your greens! Collards, Swiss chard, mustard greens, kale, and broccoli rabe are tasty side dishes.

Tip 6 : Keep vegetables separate from raw meat, poultry, and seafood while shopping, storing, and preparing.

Tip 7 : Cut your Calories by finishing your meal with a flavorful fruit salad instead of cookies or cake.

Tip 8 : Make the majority of your choices whole or cut-up fruit rather than juice to get fiber.

Tip 9 : Choose fruit! Ask for fruit, like sliced apples, a fruit cup, or 100% fruit juice at a fast food restaurant instead of fried foods.

Tip 10 : Use dark leafy greens, like romaine lettuce and spinach, to make salads. Add red and orange veggies for extra color and nutrition!