Tip 1 : Instead of eating a refined grain, switch it for a whole-grain food and look for one that is higher in fiber.

Tip 2 : Add variety to your meals - try vegetarian options, like bean burritos, portabella mushroom burgers, or spinach lasagna.

Tip 3 : Use thin-sliced lemons and lemon juice in soups, stews, salads and beverages.

Tip 4 : Adding 8 oz. of low-fat or fat-free milk to your meal is one of the easiest ways to get dairy.

Tip 5 : Need to make dinner but have errands to do? Use a slow cooker to make a chicken and vegetable stew with plenty of tomatoes, potatoes and green beans.

Tip 6 : Does your produce keep going bad before you can eat it? Try frozen fruit instead--they provide the same nutritional value.

Tip 7 : To get some extra dairy, add some shredded low-fat cheese to tuna casserole.

Tip 8 : For less cholesterol-replace some egg yolks with egg whites. Two egg whites = 1 whole egg.

Tip 9 : Support your health and community by buying locally-grown fruits. Try visiting a farmers’ market near you.

Tip 10 : For a great quick and easy way to combine all your favorite vegetables, try a vegetable stir-fry.