Tip 1 : Make the majority of your choices whole or cut-up fruit rather than juice to get fiber.

Tip 2 : Ready-to-eat, whole-grain cereal is a tasty whole grain snack. Check the Nutrition Facts label to find one that is lower in sugar.

Tip 3 : What’s not part of the Dairy Group? Foods made from milk that have little or no calcium like cream cheese, cream, and butter.

Tip 4 : Keep vegetables separate from raw meat, poultry, and seafood while shopping, storing, and preparing.

Tip 5 : Jazz up raw vegetables with hummus dip or bean spread.

Tip 6 : Baking or grilling seafood high in omega-3s--like salmon, trout, Atlantic & Pacific mackerel, and herring--makes a quick and easy dinner.

Tip 7 : When serving chocolate pudding-- top it with sliced strawberries or bananas and chopped nuts.

Tip 8 : Grains are divided into 2 subgroups, whole grains and refined grains. Make at least half your grains whole.

Tip 9 : Cream of tomato soup made with fat-free milk is a delicious way to get your vegetables and dairy.

Tip 10 : Look for lower sodium choices in the deli. Choose lean deli meats instead of higher fat sausages, hot dogs, bologna, or salami.