Tip 1 : Rinse veggies under running water before preparing or eating them to remove dirt and microbes on the surface.

Tip 2 : Dried fruits make a great snack. They are easy to carry and store well. Just remember 1/2 cup dried fruit counts as 1 cup of fruit.

Tip 3 : Challenge yourself to fit dairy into every meal--milk on your breakfast cereal, yogurt for lunch, milk-based soup at dinner.

Tip 4 : Dried fruit (raisins, dates, cranberries) and fresh fruit (chopped apples or pears) make a great combination. Add nuts for an extra crunch.

Tip 5 : Eating at least 3 ounce equivalents a day of whole grains may help with weight management. Use SuperTracker to see how much you've had.

Tip 6 : Serve an avocado salad with seafood or chicken. Look online for recipes.

Tip 7 : Chowders make a delicious supper dish --make your own with seafood, vegetables, and low-fat milk. Look for recipes online.

Tip 8 : Select vegetables with more potassium, such as beet greens, lima beans, spinach, and lentils.

Tip 9 : Make each meal colorful by adding red, green, yellow, or orange vegetables to your plate.

Tip 10 : Ordering in doesn’t have to mean a meal without vegetables. Order vegetable pizza or vegetable lo mein next time you have dinner delivered.