Tip 1 : Need a snack? Try a whole-grain snack chip, such as baked tortilla chips.

Tip 2 : Every fruit counts: Fresh, dried, frozen, and canned (in water or 100% juice)! Pick the one that works for you.

Tip 3 : When eating out, ask for whole-wheat bread for your sandwiches.

Tip 4 : Switch it up. Make vegetables your main-dish by topping a salad with your choice of a protein food.

Tip 5 : Choose fruit! Ask for fruit, like sliced apples, a fruit cup, or 100% fruit juice at a fast food restaurant instead of fried foods.

Tip 6 : Top loin pork roast is a lean cut of meat. Serve it sliced, and save the rest for another meal.

Tip 7 : Buy vegetables that are easy to prepare. Pick up pre-washed bags of salad greens, baby carrots or celery sticks.

Tip 8 : Keep a bowl of cut-up veggies in a see-through container in the refrigerator so they are easier to spot.

Tip 9 : For a change, try whole-wheat pasta in macaroni and cheese or pasta salad.

Tip 10 : When serving chocolate pudding-- top it with sliced strawberries or bananas and chopped nuts.