Tip 1 : Grill vegetable kabobs as part of a barbecue meal. Try tomatoes, mushrooms, green peppers, and onions.

Tip 2 : Most fruits are naturally low in fat, sodium, and Calories, so have fruit in place of high-Calorie desserts.

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

Tip 4 : A regular-size slice of bread counts as 1 oz of grains. Use My Plan to see how many ounces of grains you need each day.

Tip 5 : Rinse veggies under running water before preparing or eating them to remove dirt and microbes on the surface.

Tip 6 : Need a healthier dessert? Try baked fruit desserts. Check online for recipes that have little added sugars or solid fats.

Tip 7 : Try a low-fat or reduced-fat Swiss cheese to get your calcium without all the sodium and fat.

Tip 8 : Sick of the same old salad? Try tossing your frozen vegetables in a skillet and sauté for a quick, easy stir-fry meal.

Tip 9 : Many seafood choices are low in mercury, including shrimp, salmon, sardines, oysters, clams, haddock, flounder, catfish, and tilapia.

Tip 10 : Visit your favorite breakfast diner and order a veggie omelet to start your day with vegetables.