Tip 1 : Read the Nutrition Facts label when buying cheese--compare the saturated fat and sodium content and choose the one with the lowest amounts.

Tip 2 : 1 cup cooked pasta or macaroni counts as 2 oz of grains. Use My Plan to find out how many ounces of grains per day you need.

Tip 3 : Make vegetables part of your lunch every day by eating veggie wraps, pizzas or sandwiches.

Tip 4 : Running short on time? Use a microwave to quickly "zap" vegetables. White or sweet potatoes can be baked quickly this way.

Tip 5 : Choose lean meat cuts for casserole dishes, like lean pork loin or sirloin for tamale pie. Check online for recipes.

Tip 6 : Eat the most perishable fruit first. Bananas only last a few days, while apples will stay crisp in the fridge for over a week.

Tip 7 : Popeye had it right--use spinach in a salad or to top off a sandwich. Try its cousins--kale and collards--in soups and side dishes.

Tip 8 : Use the food label to find whole grains such as whole rye, whole wheat, whole-grain corn and wild rice.

Tip 9 : For less cholesterol-replace some egg yolks with egg whites. Two egg whites = 1 whole egg.

Tip 10 : What do whole grains do for you? Whole grains provide many nutrients that are vital for the health and maintenance of our bodies.