Tip 1 : Rinse and rub veggies under running water so that dirt and microbes can't be transferred to the food when peeling and cutting.

Tip 2 : Milk and milk products are the primary source of calcium in American diets. Use My Plan to see how much you need each day.

Tip 3 : For a change, try whole-wheat pasta in macaroni and cheese or pasta salad.

Tip 4 : Focus on Fruit! A diet rich in fruits and vegetables may decrease the risk of many chronic diseases. Keep working towards your fruit goal!

Tip 5 : Add a vegetarian protein food to make a salad into a main dish--try garbanzo beans, kidney beans, soybeans or sunflower seeds.

Tip 6 : Plunge asparagus quickly into boiling water to blanch--then add to a pasta salad or serve as a side dish.

Tip 7 : Explore the dried fruit section--how about dates, figs, prunes, or dried apricots? They make great snacks!

Tip 8 : For variety in your protein foods at breakfast, try hard cooked eggs, soy-based sausage, or peanut butter on toast.

Tip 9 : Having a snack attack? Reach for whole-wheat crackers - top them with hummus or a little peanut butter.

Tip 10 : To incorporate more vegetables into your pizza or pasta--blend carrots, zucchini or spinach into the tomato sauce. Look online for recipes.