Tip 1 : Meat contains protein, iron, magnesium, zinc, Vitamin E and B Vitamins. For less fat, go with lean cuts.

Tip 2 : Buy fresh, seasonal vegetables. They cost less and are more likely to be at their peak flavor.

Tip 3 : For an easy supper--slow cook skinned chicken pieces, veggies, and seasonings in reduced-sodium chicken broth.

Tip 4 : Every day is a new day to meet your fruit goal! By keeping up the good work, it can become a habit.

Tip 5 : Fruit yogurt can contain added sugars--try mixing fresh fruit into plain yogurt instead.

Tip 6 : Add toasted peanuts or cashews--instead of meat--as the protein food in a vegetable stir-fry.

Tip 7 : Include milk as a beverage at meals. Choose fat-free or low-fat milk for less saturated fat and Calories.

Tip 8 : Beans and peas, like lentils, pintos, and split peas, are protein foods that are naturally low in fat. They make great side or main dishes.

Tip 9 : When making home-made desserts--experiment. Replace half of the white flour with whole-grain flour, or look for whole grain recipes online.

Tip 10 : To incorporate more vegetables into your pizza or pasta--blend carrots, zucchini or spinach into the tomato sauce. Look online for recipes.