Tip 1 : Fresh and frozen fruit such as raspberries, strawberries, blueberries and blackberries can be enjoyed throughout the year.

Tip 2 : Build some meals around plant-based protein sources, such as beans, lentils, tempeh, and tofu.

Tip 3 : Sprinkle cinnamon on sliced apples for a quick and easy cold snack, or try it heated in the microwave for a warm treat.

Tip 4 : Many grain foods contain both whole grains and refined grains. These can count towards getting your whole grains.

Tip 5 : Try different types of cheese: Cheddar, Swiss, Parmesan, Monterey Jack, mozzarella, or ricotta cheese. Look for low-fat versions.

Tip 6 : Cuts of beef with less fat--round steaks, roasts, top loin, top sirloin, and chuck shoulder--are all lean protein food choices.

Tip 7 : Keep canned fruit (in 100% juice or water) like mandarin oranges on hand for a quick addition to any recipe--check for recipes online.

Tip 8 : Some dairy products, like whole milk and cheese, contain solid fats, which provide Empty Calories. Choose lower fat versions more often.

Tip 9 : 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 10 : Try something new--choose less common whole grains (amaranth, quinoa, millet, and triticale). Look for recipes online.