Tip 1 : Add tuna or shrimp to your salad for a seafood twist!

Tip 2 : Add fruit to your brunch for additional color and flavor: sliced fruit or berries make a great topping on low-fat yogurt.

Tip 3 : Cut your Calories by finishing your meal with a flavorful fruit salad instead of cookies or cake.

Tip 4 : In the Dairy Group, 1 cup = 1 cup milk, yogurt, or fortified soymilk (soy beverage); 1 ½ oz. natural cheese; or 2 oz. processed cheese.

Tip 5 : 1/2 cup of brown rice counts as 1 oz of whole grains. Use My Plan to see how many ounces of grains you need each day.

Tip 6 : Are you a fan of peanut butter and banana sandwiches? Try substituting other fruits.

Tip 7 : Dried fruits make a great snack. They are easy to carry and store well. Just remember 1/2 cup dried fruit counts as 1 cup of fruit.

Tip 8 : Every day is a new day to meet your fruit goal! By keeping up the good work, it can become a habit.

Tip 9 : Osteoporosis (thinning of bones) can be reduced by routinely eating low-fat or fat-free dairy food --at all ages and stages of life.

Tip 10 : You are more likely to drink what you buy--try to keep fat-free or low-fat milk on hand.