Tip 1 : Change up your salads. Add surprise ingredients to your routine salads, such as Swiss chard, mango, or tuna.

Tip 2 : When getting fast food, order salad as your main dish or substitute a side salad for fries--ask for dressing on the side.

Tip 3 : For a quick supper, simmer boneless skinless chicken breasts in tomato sauce with veggies and Italian seasonings. Serve over pasta.

Tip 4 : 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 5 : To get calcium at lunch, use low-fat cheese on your sandwich.

Tip 6 : An ounce equivalent of protein foods is 1 oz of meat, poultry, or seafood, � cup beans, 1 egg, 1 T. peanut butter, or � oz nuts or seeds.

Tip 7 : Keep up the good work! Fruits are an important part of your everyday meals and snacks.

Tip 8 : When shopping, head to the produce section first. Buy seasonally available fresh fruit for the best price and flavor.

Tip 9 : Skip or limit the breading on meat, poultry, or fish. Breading adds Calories and can increase the amount of fat soaked up during frying.

Tip 10 : Great job focusing on dairy! Foods in the Dairy Group provide nutrients such as calcium, potassium, vitamin D, and protein.