Tip 1 : What do whole grains do for you? Whole grains provide many nutrients that are vital for the health and maintenance of our bodies.

Tip 2 : Can you name four different ways you like to eat tomatoes? Try something new and healthy like tomato pie recipe.

Tip 3 : Many seafood choices are low in mercury, including shrimp, salmon, sardines, oysters, clams, haddock, flounder, catfish, and tilapia.

Tip 4 : On a long drive or shopping trip, pack cut-up vegetables in a baggie. Skip the impulse to buy less healthful snacks.

Tip 5 : For a quick and easy casserole, soup, or stir-fry, add frozen vegetables.

Tip 6 : Choose seafood rich in omega-3 fatty acids often, like salmon, Atlantic or Pacific mackerel, Pacific oysters, trout, sardines, and herring.

Tip 7 : Shopping tip: find specials and coupons in your local paper or online for discounts on whole-grain products.

Tip 8 : Cut the Calories but keep all the calcium--switch from whole (150 Calories) to low-fat (100 Calories) or fat-free (80 Calories) milk.

Tip 9 : "Juice drinks" aren't real fruit juice--look for 100% juice on the label.

Tip 10 : Looking for the best kinds of dairy products to control Calories? Choose fat-free or low-fat milk or yogurt.