Tip 1 : Explore the dried fruit section--how about dates, figs, prunes, or dried apricots? They make great snacks!

Tip 2 : Get your whole grains while watching a movie at home - snack on popcorn with little or no salt and butter.

Tip 3 : Replace refined grains with whole grains. Buy whole-grain versions of foods like bread or pasta.

Tip 4 : 1 Kaiser roll (about 3.5 inches across) counts as 2.5 oz of grains. Use My Plan to find out how many ounces of grains per day you need.

Tip 5 : Put rinsed and cut vegetables in a bowl or bag on a shelf in your refrigerator where you can see them.

Tip 6 : If you get hungry before dinner is served, have a piece of fruit to tide you over.

Tip 7 : For a sweet treat, make a low-fat flan using fat-free evaporated milk. Check online for recipes.

Tip 8 : Milk and milk products are the primary source of calcium in American diets. Use My Plan to see how much you need each day.

Tip 9 : Make the majority of your choices whole or cut-up fruit rather than juice to get fiber.

Tip 10 : Make twice-baked potatoes with plain yogurt instead of sour cream. Top with chopped green onions or chives.