Tip 1 : 1 Kaiser roll (about 3.5 inches across) counts as 2.5 oz of grains. Use My Plan to find out how many ounces of grains per day you need.

Tip 2 : Vary your veggies by adding a new vegetable to a different meal each day.

Tip 3 : Vary your protein choices at a barbecue. Try bean burgers, soy hot dogs, or grilled tofu. Use a low-salt marinade to add flavor.

Tip 4 : Choose unsalted nuts as a snack, on salads, or in main dishes. Use nuts to replace, not add to, other protein foods.

Tip 5 : Mix together brown rice and white rice in equal proportions to make half your grains whole!

Tip 6 : Many lean cuts of meat need long, slow moist cooking--invest in a slow cooker for melt-in-your mouth meats without too much fat.

Tip 7 : Select vegetables with more potassium, such as beet greens, lima beans, spinach, and lentils.

Tip 8 : Make a summer salad: Mix together diced tomatoes, cucumbers, and sweet onions with a citrus vinaigrette. Top if off with low-fat feta crumbles.

Tip 9 : Tired of eating plain vegetables? Add slivered almonds or cashews to a vegetable stir-fry.

Tip 10 : Add pureed vegetables, like carrots, sweet potatoes, and beans to soup for a thicker, heartier texture.