Tip 1 : When choosing canned fruits, select fruit canned in 100% fruit juice or water rather than syrup.

Tip 2 : Frozen juice bars (100% juice) count as fruit and make healthy alternatives to those that may contain a lot of added sugars.

Tip 3 : Eating at least 3 ounce equivalents a day of whole grains may help with weight management. Use SuperTracker to see how much you've had.

Tip 4 : Fruit purees make colorful sauces. Simply crush fresh fruit like strawberries or ripe peaches and serve over waffles or angel food cake.

Tip 5 : Tostadas can be made in minutes by topping a toasted tortilla with cooked meat or chicken, beans, lettuce, and salsa.

Tip 6 : Use the food label to find whole grains such as whole rye, whole wheat, whole-grain corn and wild rice.

Tip 7 : Keep vegetables separate from raw meat, poultry, and seafood while shopping, storing, and preparing.

Tip 8 : Make it easier to include plenty of vegetables in your day by always having them on hand--fresh, frozen, and canned (choose no-salt-added).

Tip 9 : Get your whole grains while watching a movie at home - snack on popcorn with little or no salt and butter.

Tip 10 : Some dairy products, like whole milk and cheese, contain solid fats, which provide Empty Calories. Choose lower fat versions more often.