Tip 1 : Separate raw meat, poultry, and seafood from other foods in your grocery cart and bags.

Tip 2 : Multi-grain, stone-ground, 100% wheat, cracked wheat, or seven-grain doesn't equal whole-grain. Look for the word "whole"!

Tip 3 : A good way to start your day with dairy is to use fat-free or low-fat milk instead of water to make oatmeal or hot cereal.

Tip 4 : Rather than buying a vegetable pizza from a restaurant or a store, try sprucing up a cheese pizza with your favorite vegetables.

Tip 5 : Make pudding with low-fat milk, and top it with a sprinkle of cinnamon or sliced fruit.

Tip 6 : A small amount of lean meat adds great flavor to dishes made with beans or whole grains. Try chicken chili or turkey barley soup.

Tip 7 : Try a low-fat or reduced-fat Swiss cheese to get your calcium without all the sodium and fat.

Tip 8 : Choose unsalted nuts as a snack, on salads, or in main dishes. Use nuts to replace, not add to, other protein foods.

Tip 9 : Try vegetables like asparagus, zucchini, squash, and artichokes to use in different dishes.

Tip 10 : Focus on Fruit! A diet rich in fruits and vegetables may decrease the risk of many chronic diseases. Keep working towards your fruit goal!