Tip 1 : Fresh and frozen fruit such as raspberries, strawberries, blueberries and blackberries can be enjoyed throughout the year.

Tip 2 : Eat potatoes with the peel to get more nutrients like fiber, iron and potassium.

Tip 3 : Keep up the good work! Fruits are an important part of your everyday meals and snacks.

Tip 4 : Need a snack? Have a glass of low-sodium vegetable juice and a few whole-wheat crackers to take away the hunger pangs.

Tip 5 : Make dinner once and serve it twice. Roast a larger cut of lean meat. Make a second meal using the ‘planned-over’ meat.

Tip 6 : Serve ‘beans with greens’--add cooked cannellini beans to cooked, drained kale. Season with pepper, lemon juice and oil.

Tip 7 : Shopping tip: Find specials and coupons in your local paper or online for discounts on fresh, frozen, dried or canned fruits.

Tip 8 : Make a breakfast-on-the-go smoothie by blending fat-free yogurt or milk with vanilla extract and a frozen banana.

Tip 9 : To see if you're getting the right amount of protein foods each day, go to My Reports to see how you measure up.

Tip 10 : Try substituting yogurt for butter or margarine in baked goods to keep them moist and lower in Calories.