Tip 1 : Cut the Calories but keep all the calcium--switch from whole (150 Calories) to low-fat (100 Calories) or fat-free (80 Calories) milk.

Tip 2 : Enjoy preparing foods in different ways. You can steam, grill, stir-fry, roast or stew your vegetables for a change in texture and flavor.

Tip 3 : Get your whole grains while watching a movie at home - snack on popcorn with little or no salt and butter.

Tip 4 : Is your fresh fruit salad turning brown? Mix in acidic fruits like oranges or pineapple (or lemon juice) to keep fruit looking fresh.

Tip 5 : Five 100% whole-wheat crackers count as 1 oz of whole grains. Use My Plan to see how many ounces of whole grains you need each day.

Tip 6 : Don't feel like cooking? When eating out, look for the vegetarian options on your menu as an easy way to meet your veggie goal.

Tip 7 : Eat a variety of protein foods. Include beans, peas, nuts, lean meats, poultry, soy products & eggs. Choose seafood twice a week.

Tip 8 : Fruit with a low-fat yogurt dip makes a great party snack. Use melon, apples, bananas, berries, grapes and provide toothpicks!

Tip 9 : Try a new fruit this week--visit an ethnic supermarket and buy something you haven't tried before.

Tip 10 : Sunflower and pumpkin seeds, almonds, walnuts and peanuts are all protein foods. Use them in your meals or snacks.