Tip 1 : How many different fruit salads can you make? Share ideas with friends to create a variety.

Tip 2 : Read the ingredients list on food packages. The whole grain should be the first or second ingredient, after water.

Tip 3 : Sprinkle cinnamon on sliced apples for a quick and easy cold snack, or try it heated in the microwave for a warm treat.

Tip 4 : Are you a fan of peanut butter and banana sandwiches? Try substituting other fruits.

Tip 5 : Adding 8 oz. of low-fat or fat-free milk to your meal is one of the easiest ways to get dairy.

Tip 6 : If you order cappuccinos or lattes--ask for them with fat-free (skim) milk.

Tip 7 : Make half your grains whole! This includes rice, bread, crackers, cereal, popcorn--look for the word "whole" on the ingredients list!

Tip 8 : 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.

Tip 9 : Grill vegetable kabobs as part of a barbecue meal. Try tomatoes, mushrooms, green peppers, and onions.

Tip 10 : Make split pea soup with new flavors--try adding caramelized onions and cumin or different vegetables like pumpkin.