Tip 1 : Flavored milk has Calories from added sugars--try flavoring your plain low-fat milk with cocoa powder or vanilla extract.

Tip 2 : Cuts of beef with less fat--round steaks, roasts, top loin, top sirloin, and chuck shoulder--are all lean protein food choices.

Tip 3 : Even if you don�t eat the peel, rinse and rub fruit under running water before peeling or cutting so that dirt and microbes don�t transfer.

Tip 4 : Popcorn is a whole grain! Pop a bag of low-fat or fat-free popcorn for a healthier snack. 3 cups equals 1 oz of grains.

Tip 5 : Serve �beans with greens�--add cooked cannellini beans to cooked, drained kale. Season with pepper, lemon juice and oil.

Tip 6 : Whole grains are good for your health! Make at least half your grains whole to get the benefits.

Tip 7 : Choose soft margarines with zero trans fats made from liquid vegetable oil, rather than stick margarine or butter

Tip 8 : Select vegetables with more potassium, such as beet greens, lima beans, spinach, and lentils.

Tip 9 : Include fruit at dinner! Add crushed pineapple to coleslaw or include orange sections or grapes in a salad.

Tip 10 : Eating at least 3 ounce equivalents a day of whole grains may help with weight management. Use SuperTracker to see how much you've had.