Tip 1 : Corn is a great and affordable vegetable to cook all year long. Buy it fresh, frozen, or canned!

Tip 2 : Ready-to-eat, whole-grain cereal is a tasty whole grain snack. Check the Nutrition Facts label to find one that is lower in sugar.

Tip 3 : Make a healthier quiche by using low-fat milk and reduced-fat cheese in your recipe.

Tip 4 : For a breakfast that satisfies (and keeps you away from the mid-morning donuts)--add an egg.

Tip 5 : Try a new recipe and get fruit into your dinner dishes--try chicken with apricots or lentils with apples and dried fruit.

Tip 6 : Jazz up raw vegetables with hummus dip or bean spread.

Tip 7 : For a quick supper, simmer boneless skinless chicken breasts in tomato sauce with veggies and Italian seasonings. Serve over pasta.

Tip 8 : 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 9 : Try this pasta idea. Grate zucchini lengthwise and cook with onions, garlic, and a little broth until tender. Add to spaghetti pasta and serve.

Tip 10 : Try a rice and beans dish with brown rice or use whole-grain couscous, quinoa, or bulgur instead.