Tip 1 : Make sure you buy enough fresh, canned, frozen, and/or dried fruit to last between shopping trips.

Tip 2 : Add a tasty cheese topping--sprinkle shredded low-fat cheese on casseroles or vegetables.

Tip 3 : Whole grains can be a good source of dietary fiber--choose grains with more fiber for additional health benefits.

Tip 4 : Soymilk (soy beverage) fortified with calcium is a great alternative for those who don't or can't drink cow's milk.

Tip 5 : Some dairy products, like whole milk and cheese, contain solid fats, which provide Empty Calories. Choose lower fat versions more often.

Tip 6 : When eating out, ask for whole-wheat bread for your sandwiches.

Tip 7 : Fruit is a very handy, ready-to-go food. Many kinds can be eaten with little to no preparation other than rinsing.

Tip 8 : Make stuffed bell peppers with brown rice and vegetables. Look online for recipes.

Tip 9 : Mix together brown rice and white rice in equal proportions to make half your grains whole!

Tip 10 : Enjoy preparing chicken in different ways. You can roast, stew, sauté, broil or bake it for a variety of dishes.