Tip 1 : 1 medium-sized muffin is about 2.5 oz of grain. Do you know how many ounces of grain you need each day?

Tip 2 : Add fruit like pineapple or fresh chunks of peaches to vegetable and meat kabobs.

Tip 3 : Not all protein foods come from animals. Vegetarian options include beans, peas, nuts, nut butters, seeds, and soy products.

Tip 4 : Vary your veggies by adding a new vegetable to a different meal each day.

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

Tip 6 : Choose dark green vegetables like Swiss chard, spinach, and broccoli. They are high in nutrients and low in Calories.

Tip 7 : Use the food label to find whole grains such as whole rye, whole wheat, whole-grain corn and wild rice.

Tip 8 : Add toasted peanuts or cashews--instead of meat--as the protein food in a vegetable stir-fry.

Tip 9 : Try a new recipe and get fruit into your dinner dishes--try chicken with apricots or lentils with apples and dried fruit.

Tip 10 : 1/2 cup of brown rice counts as 1 oz of whole grains. Use My Plan to see how many ounces of grains you need each day.