Tip 1 : Instead of adding more grains to your daily food plan, replace some refined grains with whole grains.

Tip 2 : Here’s a fun game to keep you focused on your veggies--how many red/orange vegetables can you name in 10 seconds? Eat one today!

Tip 3 : Make a yummy homemade vegetable lasagna. Layer pasta, cooked vegetables, tomato sauce and sprinkle with low-fat cheese. Bake until ready!

Tip 4 : Every fruit counts: Fresh, dried, frozen, and canned (in water or 100% juice)! Pick the one that works for you.

Tip 5 : Cook your oatmeal or other hot cereal in fat-free or low-fat milk instead of water.

Tip 6 : Cook eggs in low-fat ways--try hard cooked eggs, poached eggs, or baked eggs. Or, scramble in a non-stick pan without fat.

Tip 7 : Try an Asian-inspired stir-fry: Sauté mushrooms, bean sprouts, bell peppers, onions, minced garlic and ginger. Serve with rice or noodles.

Tip 8 : Make croutons from whole-grain bread to use in salads.

Tip 9 : Make a breakfast-on-the-go smoothie by blending fat-free yogurt or milk with vanilla extract and a frozen banana.

Tip 10 : Try mixing different textures of fruits. For example, apples are crunchy, bananas are smooth and creamy, and oranges are juicy.