Tip 1 : Grill vegetable kabobs as part of a barbecue meal. Try tomatoes, mushrooms, green peppers, and onions.

Tip 2 : An ounce equivalent of protein foods is 1 oz of meat, poultry, or seafood, � cup beans, 1 egg, 1 T. peanut butter, or � oz nuts or seeds.

Tip 3 : Multi-grain, stone-ground, 100% wheat, cracked wheat, or seven-grain doesn't equal whole-grain. Look for the word "whole"!

Tip 4 : Frozen juice bars (100% juice) count as fruit and make healthy alternatives to those that may contain a lot of added sugars.

Tip 5 : Mix whole-grain cereal with unsalted nuts and dried fruit for a great afternoon snack.

Tip 6 : Keep frozen blueberries on hand. They make a great topping at breakfast for hot oatmeal, over yogurt or mixed into pancakes!

Tip 7 : Looking for a fast, fruity snack? Make a smoothie by blending plain yogurt with your favorite fruit. Freeze fruit first or add ice.

Tip 8 : Make roasted tomatoes--Cut tomatoes into wedges, drizzle with olive oil, season with garlic and herbs. Roast and serve as a side dish.

Tip 9 : Explore the dried fruit section--how about dates, figs, prunes, or dried apricots? They make great snacks!

Tip 10 : Fat-free milk has the same amount of calcium and other essential nutrients as whole milk, but less fat and Calories.