Tip 1 : Choose 100% fruit juice when drinking juice, but eat whole or cut-up fruit more often.

Tip 2 : Cook eggs in low-fat ways--try hard cooked eggs, poached eggs, or baked eggs. Or, scramble in a non-stick pan without fat.

Tip 3 : Replace solid fats with oils, rather than adding oil to the diet. Oils are a concentrated source of Calories, so use oils in small amounts.

Tip 4 : Serve a watermelon salad for a refreshing treat. Check online for recipes.

Tip 5 : Select vegetables with more potassium, such as sweet potatoes, white potatoes, white beans, tomato products (paste, sauce, and juice).

Tip 6 : Make fresh fruit snow cones using berries, pineapple, or other fruits. Check online for recipes.

Tip 7 : Shred carrots or zucchini into meatloaf, casseroles, quick breads, and muffins.

Tip 8 : A regular-size slice of bread counts as 1 oz of grains. Use My Plan to see how many ounces of grains you need each day.

Tip 9 : Dried fruits make a great snack. They are easy to carry and store well. Just remember 1/2 cup dried fruit counts as 1 cup of fruit.

Tip 10 : Serve sliced raw vegetables with a yogurt dip to take to a party.