Tip 1 : Eat fruit as a between-meal snack instead of other high-Calorie foods.

Tip 2 : Fruit is a very handy, ready-to-go food. Many kinds can be eaten with little to no preparation other than rinsing.

Tip 3 : For a quick and easy casserole, soup, or stir-fry, add frozen vegetables.

Tip 4 : Add protein to your salads. Try different ingredients like eggs, tuna, grilled shrimp, chickpeas, or black beans.

Tip 5 : Select vegetables with more potassium, such as beet greens, lima beans, spinach, and lentils.

Tip 6 : Make fresh fruit snow cones using berries, pineapple, or other fruits. Check online for recipes.

Tip 7 : A regular-size slice of bread counts as 1 oz of grains. Use My Plan to see how many ounces of grains you need each day.

Tip 8 : Make a healthier quiche by using low-fat milk and reduced-fat cheese in your recipe.

Tip 9 : Many grain foods contain both whole grains and refined grains. These can count towards getting your whole grains.

Tip 10 : Three-bean salads add protein and are great as side dishes, main dishes, or snacks with tortilla chips.