Tip 1 : In addition to getting calcium from milk and yogurt, you also get potassium, which can help your blood pressure.

Tip 2 : Mix whole-grain cereal with unsalted nuts and dried fruit for a great afternoon snack.

Tip 3 : 1/2 cup of oatmeal counts as 1 oz of whole grains. Use My Plan to see how many ounces of grains you need each day.

Tip 4 : Need a healthier dessert? Try baked fruit desserts. Check online for recipes that have little added sugars or solid fats.

Tip 5 : Top your salad with a hard cooked egg to add protein and other nutrients.

Tip 6 : Build some meals around plant-based protein sources, such as beans, lentils, tempeh, and tofu.

Tip 7 : Include fruit at dinner! Add crushed pineapple to coleslaw or include orange sections or grapes in a salad.

Tip 8 : Need a snack? Spread peanut butter on apple slices or top frozen yogurt with berries or slices of kiwi fruit.

Tip 9 : Buy vegetables that are easy to prepare. Pick up pre-washed bags of salad greens, baby carrots or celery sticks.

Tip 10 : Add variety to your meals - try vegetarian options, like bean burritos, portabella mushroom burgers, or spinach lasagna.