Tip 1 : To meet your fruit goal--keep fresh fruit rinsed and where you can see it. Reach for a piece when you need a snack.

Tip 2 : Stews can make a small amount of lean meat or chicken go a long way. Check online for recipes.

Tip 3 : Make a yummy homemade vegetable lasagna. Layer pasta, cooked vegetables, tomato sauce and sprinkle with low-fat cheese. Bake until ready!

Tip 4 : Enjoy eggs as your protein food choice--up to one a day, on average, doesn't raise blood cholesterol levels!

Tip 5 : Make a switch to fat-free milk. If you currently drink whole milk, first switch to reduced fat (2%), then low-fat (1%), and then fat-free (skim).

Tip 6 : Dairy foods provide calcium needed for bone growth and bone health throughout your life.

Tip 7 : Eating at least 3 ounce equivalents a day of whole grains may help with weight management. Use SuperTracker to see how much you've had.

Tip 8 : Look for lower fat cheeses like part-skim mozzarella, or reduced fat versions of Monterey Jack, Swiss, Colby, Cheddar & Muenster.

Tip 9 : Take a walk around the block after dinner. If you are still hungry, have a piece of fruit instead of a rich dessert.

Tip 10 : Eat potatoes with the peel to get more nutrients like fiber, iron and potassium.