Tip 1 : Not sure if you will use the whole bag of spinach? Add baby spinach leaves to a stir-fry, pasta sauce, salads, wraps or omelets.

Tip 2 : To meet your fruit goal--keep fresh fruit rinsed and where you can see it. Reach for a piece when you need a snack.

Tip 3 : Keep up the good work! Fruits are an important part of your everyday meals and snacks.

Tip 4 : Make each meal colorful by adding red, green, yellow, or orange vegetables to your plate.

Tip 5 : How many different fruit salads can you make? Share ideas with friends to create a variety.

Tip 6 : Don’t be misled about which products are whole grain. Read the ingredients list to look for whole grains as the first ingredient.

Tip 7 : Milk and yogurt have more potassium and are lower in sodium than most cheese. Also, most milk is fortified with vitamin D.

Tip 8 : Need a snack? Try a whole-grain snack chip, such as baked tortilla chips.

Tip 9 : Dried fruit (raisins, dates, cranberries) and fresh fruit (chopped apples or pears) make a great combination. Add nuts for an extra crunch.

Tip 10 : For dessert, have a baked apple or a pear, or browse online for another healthy fruit dessert idea.