Tip 1 : Select vegetables with more potassium, such as sweet potatoes, white potatoes, white beans, tomato products (paste, sauce, and juice).

Tip 2 : Try different types of cheese: Cheddar, Swiss, Parmesan, Monterey Jack, mozzarella, or ricotta cheese. Look for low-fat versions.

Tip 3 : Keep a good selection of rinsed fruit in the fridge for a quick and refreshing snack. (Rinse berries just before serving.)

Tip 4 : Support your health and community by buying locally-grown vegetables. Try visiting a farmers market near you.

Tip 5 : 1 Kaiser roll (about 3.5 inches across) counts as 2.5 oz of grains. Use My Plan to find out how many ounces of grains per day you need.

Tip 6 : Sprinkle fiber rich, whole-grain cereal on top of low-fat yogurt for a snack.

Tip 7 : Be creative. When apples are abundant--make apple butter, to use in place of jam. Check online for recipes without added sugars.

Tip 8 : Craving something sweet? Instead of candy try having dried fruits like cranberries, cherries, or raisins.

Tip 9 : Give your cooked vegetables (broccoli, cauliflower, asparagus) a splash of lemon juice. This will keep them looking fresh and tasting great.

Tip 10 : Instead of adding more grains to your daily food plan, replace some refined grains with whole grains.