Tip 1 : Explore the dried fruit section--how about dates, figs, prunes, or dried apricots? They make great snacks!

Tip 2 : Make roasted tomatoes--Cut tomatoes into wedges, drizzle with olive oil, season with garlic and herbs. Roast and serve as a side dish.

Tip 3 : 1 cup cooked pasta or macaroni counts as 2 oz of grains. Use My Plan to find out how many ounces of grains per day you need.

Tip 4 : Meat contains protein, iron, magnesium, zinc, Vitamin E and B Vitamins. For less fat, go with lean cuts.

Tip 5 : Veggie sushi is an easy way to add some vegetables. Order sushi rolls with cucumbers, mushrooms, asparagus, and/or carrots.

Tip 6 : To get some extra dairy, add some shredded low-fat cheese to tuna casserole.

Tip 7 : Cream, sour cream, and cream cheese are not included in the Dairy Group because they contain little or no calcium.

Tip 8 : Try growing your own vegetables and herbs. You can start small with a few pots on your balcony or deck.

Tip 9 : Fresh and frozen fruit such as raspberries, strawberries, blueberries and blackberries can be enjoyed throughout the year.

Tip 10 : Add protein to your salads. Try different ingredients like eggs, tuna, grilled shrimp, chickpeas, or black beans.