Tip 1 : Make a healthier quiche by using low-fat milk and reduced-fat cheese in your recipe.

Tip 2 : For hamburger patties, meatloaf, or as an ingredient for casseroles, look for lean or extra-lean ground meat.

Tip 3 : Challenge yourself to fit dairy into every meal--milk on your breakfast cereal, yogurt for lunch, milk-based soup at dinner.

Tip 4 : Instead of a donut, pick yogurt and fruit for breakfast!

Tip 5 : Here’s a fun game to keep you focused on your veggies--how many red/orange vegetables can you name in 10 seconds? Eat one today!

Tip 6 : Jazz up raw vegetables with hummus dip or bean spread.

Tip 7 : Whole grains are good for your health! Make at least half your grains whole to get the benefits.

Tip 8 : Need a healthier dessert? Try baked fruit desserts. Check online for recipes that have little added sugars or solid fats.

Tip 9 : Make sure you buy enough fresh, canned, frozen, and/or dried fruit to last between shopping trips.

Tip 10 : Sunflower and pumpkin seeds, almonds, walnuts and peanuts are all protein foods. Use them in your meals or snacks.