Tip 1 : Many grain foods contain both whole grains and refined grains. These can count towards getting your whole grains.

Tip 2 : Rinse and rub veggies under running water so that dirt and microbes can't be transferred to the food when peeling and cutting.

Tip 3 : Cut-up fruit makes a great snack. Cut them yourself, or buy pre-cut packages of fruit pieces like pineapple or melon.

Tip 4 : In the Dairy Group, 1 cup = 1 cup milk, yogurt, or fortified soymilk (soy beverage); 1 ½ oz. natural cheese; or 2 oz. processed cheese.

Tip 5 : Serve an avocado salad with seafood or chicken. Look online for recipes.

Tip 6 : For a change, try whole-wheat pasta in macaroni and cheese or pasta salad.

Tip 7 : Ordering in doesn’t have to mean a meal without vegetables. Order vegetable pizza or vegetable lo mein next time you have dinner delivered.

Tip 8 : Cut-up fresh or canned fruit (canned in juice or water) makes a great waffle topping--you can skip the syrup and whipped cream.

Tip 9 : 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 10 : Keep cut-up fruit at eye level in the refrigerator. It will be the first thing you see when you open the door!