Tip 1 : Did you know that calcium fortified soymilk (soy beverage) is considered part of the Dairy Group? Its nutrients are very similar to low-fat milk.

Tip 2 : Make a sweet potato casserole healthier by adding fruits and 100% fruit juice for sweetness instead of brown sugar and marshmallows.

Tip 3 : Switch up your protein! Trade in your ham sandwich for one made with peanut butter, tuna, or canned salmon for some healthy variety.

Tip 4 : Tired of marinara? For another vegetable-based pasta sauce, try spinach pesto. Look for recipes online.

Tip 5 : Keep up the good work! Fruits are an important part of your everyday meals and snacks.

Tip 6 : When shopping, choose some quick and easy fruits, like bananas or pre-cut pineapple chunks.

Tip 7 : Frozen juice bars (100% juice) count as fruit and make healthy alternatives to those that may contain a lot of added sugars.

Tip 8 : Explore the dried fruit section--how about dates, figs, prunes, or dried apricots? They make great snacks!

Tip 9 : Try grilling, broiling, poaching, or roasting protein foods. These cooking methods don't add extra fat.

Tip 10 : Keep vegetables separate from raw meat, poultry, and seafood while shopping, storing, and preparing.