Tip 1 : Make twice-baked sweet potatoes using ricotta or other low-fat cheeses in place of sour cream or cream cheese.

Tip 2 : Looking for a new way to eat Brussels sprouts? They can be boiled, sautéed, or oven roasted to go along with any meal.

Tip 3 : Build a meal around beans or peas. Bean burritos are a quick and easy dinner entree.

Tip 4 : 1 cup of ready-to-eat cereal (such as flakes) counts as 1 oz of grains. Use My Plan to see how many ounces of grains you need each day.

Tip 5 : Eat the most perishable fruit first. Bananas only last a few days, while apples will stay crisp in the fridge for over a week.

Tip 6 : Breakfast cereal can be a great way to add fiber to your morning. Just be careful when choosing cereal, many contain added sugars!

Tip 7 : Dairy foods can reduce the risk of low bone mass or osteoporosis--so keep eating them throughout your life.

Tip 8 : Short on time: Buy ready-made pasta meals and add cooked vegetables such as broccoli, asparagus, or peas. Look for low-sodium pasta options

Tip 9 : Shopping tip: find specials and coupons in your local paper or online for discounts on whole-grain products.

Tip 10 : Watch for sales on canned and frozen vegetables. Check for low sodium options and stock up on your favorites.