Tip 1 : Veggie sushi is an easy way to add some vegetables. Order sushi rolls with cucumbers, mushrooms, asparagus, and/or carrots.

Tip 2 : For a fun snack--dip a frozen banana in low-fat yogurt and roll it in crushed cereal.

Tip 3 : Sprinkle cinnamon on sliced apples for a quick and easy cold snack, or try it heated in the microwave for a warm treat.

Tip 4 : Eat seafood in place of meat or poultry twice a week. Include some seafood high in omega-3s like salmon, trout, and herring.

Tip 5 : Visit My Reports to check out your dairy history chart and see how you've been doing with your dairy intake over time.

Tip 6 : Mix whole-grain cereal with unsalted nuts and dried fruit for a great afternoon snack.

Tip 7 : Did you know there are over 100 varieties of squash? Check online for a new recipe today.

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

Tip 9 : Try mixing different textures of fruits. For example, apples are crunchy, bananas are smooth and creamy, and oranges are juicy.

Tip 10 : For less cholesterol-replace some egg yolks with egg whites. Two egg whites = 1 whole egg.