Tip 1 : Make a healthy Southwestern dip with tomatoes, black beans, black-eye peas, and corn. Season with chili powder or jalapenos.

Tip 2 : 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 3 : Make half your plate fruits and vegetables. Be adventurous and try a new fruit and vegetable each week.

Tip 4 : Create a whole-grain pilaf using a mixture of barley, wild rice, and brown rice. Check online for recipes.

Tip 5 : Buy vegetables that are easy to prepare. Pick up pre-washed bags of salad greens, baby carrots or celery sticks.

Tip 6 : While shopping, load up on packages of frozen vegetables. They cook in minutes with little preparation.

Tip 7 : When shopping, choose some quick and easy fruits, like bananas or pre-cut pineapple chunks.

Tip 8 : Mix whole-grain cereal with unsalted nuts and dried fruit for a great afternoon snack.

Tip 9 : Try different ways to use eggplant: Baba Ghanoush, eggplant parmesan, grilled eggplant sandwiches, or stuffed with rice and tomatoes.

Tip 10 : On a long drive or shopping trip, pack cut-up vegetables in a baggie. Skip the impulse to buy less healthful snacks.