Tip 1 : Milk and yogurt have more potassium and are lower in sodium than most cheese. Also, most milk is fortified with vitamin D.

Tip 2 : Make a smoothie by blending fat-free milk or yogurt with fresh or frozen fruit. Try bananas, peaches, or mixed berries.

Tip 3 : For dessert, try low-fat yogurt or pudding as a dip for fruits like strawberries or melon balls.

Tip 4 : For car trips, pack a mixture of unsalted nuts, seeds and dried fruit for a crunchy, protein-packed snack.

Tip 5 : Eat a variety of protein foods. Include beans, peas, nuts, lean meats, poultry, soy products & eggs. Choose seafood twice a week.

Tip 6 : Fruit with a low-fat yogurt dip makes a great party snack. Use melon, apples, bananas, berries, grapes and provide toothpicks!

Tip 7 : Add toasted peanuts or cashews--instead of meat--as the protein food in a vegetable stir-fry.

Tip 8 : Try different types of cheese: Cheddar, Swiss, Parmesan, Monterey Jack, mozzarella, or ricotta cheese. Look for low-fat versions.

Tip 9 : Every day is a new day to meet your fruit goal! By keeping up the good work, it can become a habit.

Tip 10 : Make half your plate fruits and vegetables. Be adventurous and try a new fruit and vegetable each week.