Tip 1 : Add fruit to your brunch for additional color and flavor: sliced fruit or berries make a great topping on low-fat yogurt.

Tip 2 : Make half your plate fruits and vegetables. Be adventurous and try a new fruit and vegetable each week.

Tip 3 : Make half your grains whole! This includes rice, bread, crackers, cereal, popcorn--look for the word "whole" on the ingredients list!

Tip 4 : Serve seafood twice a week-it's simple! Make patties with canned salmon, crab, or tuna, or use them on a seafood sandwich.

Tip 5 : When choosing canned fruits, select fruit canned in 100% fruit juice or water rather than syrup.

Tip 6 : Add fruit like sliced apples, pears, or a few berries to your salad bowl.

Tip 7 : A regular-size slice of bread counts as 1 oz of grains. Use My Plan to see how many ounces of grains you need each day.

Tip 8 : Some whole grains are a good source of fiber. Look for breads that have at least 3 grams of fiber per serving on the Nutrition Facts label.

Tip 9 : Order veggie pizza with toppings like mushrooms, green peppers and onions - ask for extra veggies!

Tip 10 : Osteoporosis (thinning of bones) can be reduced by routinely eating low-fat or fat-free dairy food --at all ages and stages of life.