Tip 1 : Separate raw meat, poultry, and seafood from other foods in your grocery cart and bags.

Tip 2 : Vary your veggies by including celery, lima beans, or squash in your meals.

Tip 3 : Use whole grains in mixed dishes, such as barley in vegetable soup or bulgur wheat in casseroles.

Tip 4 : Choose fat-free or low-fat milk as your beverage at meals for an easy way to get calcium.

Tip 5 : Craving ice cream? Choose fat-free frozen yogurt instead.

Tip 6 : For a quick and easy casserole, soup, or stir-fry, add frozen vegetables.

Tip 7 : Soymilk (soy beverage) fortified with calcium is a great alternative for those who don't or can't drink cow's milk.

Tip 8 : Add veggies to any meal when you are in a hurry. Healthy short cuts include packaged shredded carrots or salads in a bag.

Tip 9 : Need a snack? Try a whole-grain snack chip, such as baked tortilla chips.

Tip 10 : Many grain foods contain both whole grains and refined grains. These can count towards getting your whole grains.