Tip 1 : Add grated carrots for a surprising crunch to a peanut butter sandwich.

Tip 2 : When choosing canned fruits, select fruit canned in 100% fruit juice or water rather than syrup.

Tip 3 : Five 100% whole-wheat crackers count as 1 oz of whole grains. Use My Plan to see how many ounces of whole grains you need each day.

Tip 4 : "Juice drinks" aren't real fruit juice--look for 100% juice on the label.

Tip 5 : Roasted pork tenderloin goes well with fruit. Serve with a fruit salad or a fruit salsa.

Tip 6 : Many seafood choices are low in mercury, including shrimp, salmon, sardines, oysters, clams, haddock, flounder, catfish, and tilapia.

Tip 7 : Vegetables go well with a dip or dressing. Try low-fat salad dressing with raw broccoli, red and green peppers, celery, or cauliflower.

Tip 8 : Puree your leftover roasted tomatoes and make an easy homemade soup. Check out recipes online for ingredients you'll need.

Tip 9 : Some whole grains are a good source of fiber. Look for breads that have at least 3 grams of fiber per serving on the Nutrition Facts label.

Tip 10 : Boneless chicken breasts are great for quick stir-fries--add peppers, onion, garlic, ginger...and red pepper flakes if you like heat!