Tip 1 : If you order cappuccinos or lattes--ask for them with fat-free (skim) milk.

Tip 2 : Shopping tip: Find specials and coupons in your local paper or online for discounts on fresh, frozen, dried or canned fruits.

Tip 3 : Add a tasty cheese topping--sprinkle shredded low-fat cheese on casseroles or vegetables.

Tip 4 : Just because bread is brown, doesn’t mean it is a whole grain. Check for whole grains on the ingredients list.

Tip 5 : When getting fast food, order salad as your main dish or substitute a side salad for fries--ask for dressing on the side.

Tip 6 : Look for lower sodium choices in the deli. Choose lean deli meats instead of higher fat sausages, hot dogs, bologna, or salami.

Tip 7 : Rinse and rub veggies under running water so that dirt and microbes can't be transferred to the food when peeling and cutting.

Tip 8 : Whole grains can be a good source of dietary fiber--choose grains with more fiber for additional health benefits.

Tip 9 : Did you know that calcium fortified soymilk (soy beverage) is considered part of the Dairy Group? Its nutrients are very similar to low-fat milk.

Tip 10 : Include fruit at dinner! Add crushed pineapple to coleslaw or include orange sections or grapes in a salad.