Tip 1 : Make sure you buy enough fresh, canned, frozen, and/or dried fruit to last between shopping trips.

Tip 2 : Shred carrots or zucchini into meatloaf, casseroles, quick breads, and muffins.

Tip 3 : Rather than buying a vegetable pizza from a restaurant or a store, try sprucing up a cheese pizza with your favorite vegetables.

Tip 4 : Popcorn is a whole grain! Pop a bag of low-fat or fat-free popcorn for a healthier snack. 3 cups equals 1 oz of grains.

Tip 5 : Protein foods include: lean meats, seafood, poultry, eggs, beans and peas, nuts, seeds, and soy products.

Tip 6 : Does your produce keep going bad before you can eat it? Try frozen vegetables instead--they offer the same nutritional value.

Tip 7 : Visit My Reports to check out your dairy history chart and see how you've been doing with your dairy intake over time.

Tip 8 : Keep up the good work! Fruits are an important part of your everyday meals and snacks.

Tip 9 : Instead of eating a refined grain, switch it for a whole-grain food and look for one that is higher in fiber.

Tip 10 : Try this pasta idea. Grate zucchini lengthwise and cook with onions, garlic, and a little broth until tender. Add to spaghetti pasta and serve.