Tip 1 : When choosing canned fruits, select fruit canned in 100% fruit juice or water rather than syrup.

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 : Watch for sales on canned and frozen vegetables. Check for low sodium options and stock up on your favorites.

Tip 4 : Keep frozen blueberries on hand. They make a great topping at breakfast for hot oatmeal, over yogurt or mixed into pancakes!

Tip 5 : Add fruit like pineapple or fresh chunks of peaches to vegetable and meat kabobs.

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

Tip 7 : Top slices of angel food cake with blended fresh or frozen strawberries and add a dollop of low-fat yogurt.

Tip 8 : Corn is a great and affordable vegetable to cook all year long. Buy it fresh, frozen, or canned!

Tip 9 : Most "regular" size bagels weigh about 4 oz and ~290 Calories! That's 4 oz of your grain needs for the day.

Tip 10 : Tostadas can be made in minutes by topping a toasted tortilla with cooked meat or chicken, beans, lettuce, and salsa.