Tip 1 : Try a low-fat or reduced-fat Swiss cheese to get your calcium without all the sodium and fat.

Tip 2 : When eating out, choose something at each meal that includes vegetables, such as a stir-fry, kebobs, or vegetable fajitas.

Tip 3 : Use vegetable oils (olive, canola, corn, soybean, peanut, safflower, sunflower) rather than solid fats (butter, shortening).

Tip 4 : Walnuts are great in salads, and slivered almonds in veggie dishes. When you add nuts, cut back on meat or poultry portions in the meal.

Tip 5 : Switch up your protein! Trade in your ham sandwich for one made with peanut butter, tuna, or canned salmon for some healthy variety.

Tip 6 : Get your whole grains while watching a movie at home - snack on popcorn with little or no salt and butter.

Tip 7 : When serving chocolate pudding-- top it with sliced strawberries or bananas and chopped nuts.

Tip 8 : Pack a peanut butter and banana sandwich with a bag of homemade trail mix for lunch.

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

Tip 10 : To see if you're getting the right amount of protein foods each day, go to My Reports to see how you measure up.