Tip 1 : For a breakfast that satisfies (and keeps you away from the mid-morning donuts)--add an egg.

Tip 2 : Add toasted peanuts or cashews--instead of meat--as the protein food in a vegetable stir-fry.

Tip 3 : Dairy foods provide calcium needed for bone growth and bone health throughout your life.

Tip 4 : 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 5 : Every day is a new day to meet your fruit goal! By keeping up the good work, it can become a habit.

Tip 6 : When choosing canned fruits, select fruit canned in 100% fruit juice or water rather than syrup.

Tip 7 : Fruit purees make colorful sauces. Simply crush fresh fruit like strawberries or ripe peaches and serve over waffles or angel food cake.

Tip 8 : Cut your Calories by finishing your meal with a flavorful fruit salad instead of cookies or cake.

Tip 9 : Vegetable or bean soups go towards your daily vegetable target. Choose lower sodium versions.

Tip 10 : Use fat-free evaporated milk in recipes in place of heavy cream for the rich smooth taste without the fat and Calories.