Tip 1 : Dried fruit (raisins, dates, cranberries) and fresh fruit (chopped apples or pears) make a great combination. Add nuts for an extra crunch.

Tip 2 : Keep up the good work! Fruits are an important part of your everyday meals and snacks.

Tip 3 : 1/2 cup of oatmeal counts as 1 oz of whole grains. Use My Plan to see how many ounces of grains you need each day.

Tip 4 : Make twice-baked sweet potatoes using ricotta or other low-fat cheeses in place of sour cream or cream cheese.

Tip 5 : Replacing sour cream with low-fat yogurt in recipes will reduce the Calories and add calcium.

Tip 6 : Meat contains protein, iron, magnesium, zinc, Vitamin E and B Vitamins. For less fat, go with lean cuts.

Tip 7 : Adding 8 oz. of low-fat or fat-free milk to your meal is one of the easiest ways to get dairy.

Tip 8 : When shopping, head to the produce section first. Buy seasonally available fresh fruit for the best price and flavor.

Tip 9 : Cook eggs in low-fat ways--try hard cooked eggs, poached eggs, or baked eggs. Or, scramble in a non-stick pan without fat.

Tip 10 : Select lean choices--like turkey, roast beef, or chicken breast--for sandwiches instead of meats with more fat, like bologna or salami.