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

Tip 2 : Add toasted peanuts or cashews--instead of meat--as the protein food in a vegetable stir-fry.

Tip 3 : Rather than buying a vegetable pizza from a restaurant or a store, try sprucing up a cheese pizza with your favorite vegetables.

Tip 4 : When eating out, choose something at each meal that includes vegetables, such as a stir-fry, kebobs, or vegetable fajitas.

Tip 5 : Choose lean meat cuts for casserole dishes, like lean pork loin or sirloin for tamale pie. Check online for recipes.

Tip 6 : To get some extra dairy, add some shredded low-fat cheese to tuna casserole.

Tip 7 : Make pudding with low-fat milk, and top it with a sprinkle of cinnamon or sliced fruit.

Tip 8 : Make time for breakfast every day! Choose whole-wheat bread, oatmeal, or whole-grain waffles.

Tip 9 : When storing raw seafood, meat, and poultry, place them below ready-to-eat foods in the refrigerator.

Tip 10 : On long car trips, pack fruit to snack on! Bananas, apples, plums, grapes, and nectarines all travel well!