Tip 1 : Get your whole grains by adding brown rice to soup for a hearty meal.

Tip 2 : Try a new fruit. Fruits vary in vitamins and minerals--mix it up to get the essential nutrients.

Tip 3 : Eat potatoes with the peel to get more nutrients like fiber, iron and potassium.

Tip 4 : Five 100% whole-wheat crackers count as 1 oz of whole grains. Use My Plan to see how many ounces of whole grains you need each day.

Tip 5 : Having a snack attack? Reach for whole-wheat crackers - top them with hummus or a little peanut butter.

Tip 6 : Osteoporosis (thinning of bones) can be reduced by routinely eating low-fat or fat-free dairy food --at all ages and stages of life.

Tip 7 : In addition to getting calcium from milk and yogurt, you also get potassium, which can help your blood pressure.

Tip 8 : Try substituting yogurt for butter or margarine in baked goods to keep them moist and lower in Calories.

Tip 9 : Use dark leafy greens, like romaine lettuce and spinach, to make salads. Add red and orange veggies for extra color and nutrition!

Tip 10 : Curries and other ethnic dishes pair small amounts of meat or chicken with vegetables and seasonings. Check for recipes online.