Tip 1 : Every day is a new day to meet your fruit goal! By keeping up the good work, it can become a habit.

Tip 2 : Whole grains are good for your health! Make at least half your grains whole to get the benefits.

Tip 3 : Fruit purees make colorful sauces. Simply crush fresh fruit like strawberries or ripe peaches and serve over waffles or angel food cake.

Tip 4 : Rinse fruits under running water before preparing or eating them to remove dirt and microbes on the surface.

Tip 5 : Make croutons from whole-grain bread to use in salads.

Tip 6 : Veggie sushi is an easy way to add some vegetables. Order sushi rolls with cucumbers, mushrooms, asparagus, and/or carrots.

Tip 7 : Butternut squash tastes great oven roasted and pureed. Use it to make it a soup or add it to risotto! Look for recipes online.

Tip 8 : Visit your favorite breakfast diner and order a veggie omelet to start your day with vegetables.

Tip 9 : Most fruits are naturally low in fat, sodium, and Calories, so have fruit in place of high-Calorie desserts.

Tip 10 : Use whole grains in mixed dishes, such as barley in vegetable soup or bulgur wheat in casseroles.