Tip 1 : 1 cup of ready-to-eat cereal (such as flakes) counts as 1 oz of grains. Use My Plan to see how many ounces of grains you need each day.

Tip 2 : Instead of high fat pasta sauces like alfredo, try part-skim ricotta mixed with pesto for a creamy sauce.

Tip 3 : Rinse veggies under running water before preparing or eating them to remove dirt and microbes on the surface.

Tip 4 : Add protein to your salads. Try different ingredients like eggs, tuna, grilled shrimp, chickpeas, or black beans.

Tip 5 : Make sure you buy enough fresh, canned, frozen, and/or dried fruit to last between shopping trips.

Tip 6 : Mix whole-grain cereal with unsalted nuts and dried fruit for a great afternoon snack.

Tip 7 : Buy fresh, seasonal vegetables. They cost less and are more likely to be at their peak flavor.

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 : Stock up on frozen vegetables for quick and easy cooking in the microwave.

Tip 10 : Use thin-sliced lemons and lemon juice in soups, stews, salads and beverages.