Tip 1 : Try a rice and beans dish with brown rice or use whole-grain couscous, quinoa, or bulgur instead.

Tip 2 : Dairy foods contain a wealth of nutrients. Besides calcium, they also give you vitamin A and D, protein, potassium and magnesium.

Tip 3 : Need a snack? Have a glass of low-sodium vegetable juice and a few whole-wheat crackers to take away the hunger pangs.

Tip 4 : Meat contains protein, iron, magnesium, zinc, Vitamin E and B Vitamins. For less fat, go with lean cuts.

Tip 5 : Get your vegetables while eating out. Request extra vegetables on your sandwich or wrap to boost your daily intake.

Tip 6 : Did you know there are over 100 varieties of squash? Check online for a new recipe today.

Tip 7 : Need a dip for your fruit? Mix plain yogurt with a dash of vanilla, or add your favorite spice, like cinnamon, for a new flavor.

Tip 8 : Stews can make a small amount of lean meat or chicken go a long way. Check online for recipes.

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