Tip 1 : "Juice drinks" aren't real fruit juice--look for 100% juice on the label.

Tip 2 : In pancakes and muffins, experiment with substituting half the flour with oat or whole-wheat flour. (They may need more leavening).

Tip 3 : When storing raw seafood, meat, and poultry, place them below ready-to-eat foods in the refrigerator.

Tip 4 : Make vegetables part of your lunch every day by eating veggie wraps, pizzas or sandwiches.

Tip 5 : An ounce equivalent of protein foods is 1 oz of meat, poultry, or seafood, ¼ cup beans, 1 egg, 1 T. peanut butter, or ½ oz nuts or seeds.

Tip 6 : Don't feel like cooking? When eating out, look for the vegetarian options on your menu as an easy way to meet your veggie goal.

Tip 7 : Butternut squash tastes great oven roasted and pureed. Use it to make it a soup or add it to risotto! Look for recipes online.

Tip 8 : Make a breakfast-on-the-go smoothie by blending fat-free yogurt or milk with vanilla extract and a frozen banana.

Tip 9 : Serve an Italian favorite--bruschetta. It can be made with tomatoes, basil and olive oil. Check online for recipes.

Tip 10 : 1/2 cup of brown rice counts as 1 oz of whole grains. Use My Plan to see how many ounces of grains you need each day.