Tip 1 : Stock up on frozen vegetables for quick and easy cooking in the microwave.

Tip 2 : Milk and milk products are the primary source of calcium in American diets. Use My Plan to see how much you need each day.

Tip 3 : Grains are divided into 2 subgroups, whole grains and refined grains. Make at least half your grains whole.

Tip 4 : Choose 100% fruit juice when drinking juice, but eat whole or cut-up fruit more often.

Tip 5 : Add fruit like pineapple or fresh chunks of peaches to vegetable and meat kabobs.

Tip 6 : Having a snack attack? Reach for whole-wheat crackers - top them with hummus or a little peanut butter.

Tip 7 : Curries and other ethnic dishes pair small amounts of meat or chicken with vegetables and seasonings. Check for recipes online.

Tip 8 : Make roasted tomatoes--Cut tomatoes into wedges, drizzle with olive oil, season with garlic and herbs. Roast and serve as a side dish.

Tip 9 : Jazz up raw vegetables with hummus dip or bean spread.

Tip 10 : Eat potatoes with the peel to get more nutrients like fiber, iron and potassium.