Tip 1 : "Juice drinks" aren't real fruit juice--look for 100% juice on the label.

Tip 2 : Casseroles are a great way to serve vegetables, but they can contain lots of Empty Calories. Look for healthy versions online.

Tip 3 : Vary the fruits you choose to get a wider range of nutrients.

Tip 4 : Read the ingredients list on food packages. The whole grain should be the first or second ingredient, after water.

Tip 5 : Cuts of beef with less fat--round steaks, roasts, top loin, top sirloin, and chuck shoulder--are all lean protein food choices.

Tip 6 : Need to make dinner but have errands to do? Use a slow cooker to make a chicken and vegetable stew with plenty of tomatoes, potatoes and green beans.

Tip 7 : Choose fruit! Ask for fruit, like sliced apples, a fruit cup, or 100% fruit juice at a fast food restaurant instead of fried foods.

Tip 8 : Protein foods include: lean meats, seafood, poultry, eggs, beans and peas, nuts, seeds, and soy products.

Tip 9 : Cut-up fresh or canned fruit (canned in juice or water) makes a great waffle topping--you can skip the syrup and whipped cream.

Tip 10 : People who are lactose intolerant may be able to tolerate some types of yogurt. Experiment with different types including those made from soy.