Tip 1 : Need a dip for your fruit? Mix plain yogurt with a dash of vanilla, or add your favorite spice, like cinnamon, for a new flavor.

Tip 2 : Make the majority of your choices whole or cut-up fruit rather than juice to get fiber.

Tip 3 : Serve sliced raw vegetables with a yogurt dip to take to a party.

Tip 4 : 1 Kaiser roll (about 3.5 inches across) counts as 2.5 oz of grains. Use My Plan to find out how many ounces of grains per day you need.

Tip 5 : Change up your salads. Add surprise ingredients to your routine salads, such as Swiss chard, mango, or tuna.

Tip 6 : When making home-made desserts--experiment. Replace half of the white flour with whole-grain flour, or look for whole grain recipes online.

Tip 7 : For dessert, make a sugar-free chocolate or butterscotch pudding with fat-free or low-fat milk. Check online for recipes.

Tip 8 : For a fun snack--dip a frozen banana in low-fat yogurt and roll it in crushed cereal.

Tip 9 : Create some new seafood pasta dishes. Look on-line for easy recipes.

Tip 10 : Cut the Calories but keep all the calcium--switch from whole (150 Calories) to low-fat (100 Calories) or fat-free (80 Calories) milk.