Eat whole grains instead of white rice, grits, mashed potatoes and other refined starches. Buy baked goods and crackers where the first ingredient on the label is a whole grain. Add bran, whole grains, nuts to casseroles, soups, ice cream, yogurt. Coat vegetables, meats, baked products with them. Snack on whole grain cereals, popcorn, crackers. Use dried, cooked peas or beans in place of all or part of meat in casseroles, salads, soups and meals.

Eat a fresh fruit or vegetable salad at least 2 to 3 times a week. Eat vegetables and fruits with skins on when possible. Choose fruit for dessert. Eat baked potatoes (with skin) in place of mashed potatoes. Eat fresh fruit and vegetables in place of juice. Drink plenty of water. Choose snacks of dried or fresh fruits, berries, fresh vegetables. Steam vegetables until crisp and tender.