Tip 1 : 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 2 : Corn is a great and affordable vegetable to cook all year long. Buy it fresh, frozen, or canned!

Tip 3 : Check the Nutrition Facts label found on many packaged meats to compare Calories, sodium, and saturated fat.

Tip 4 : In the Dairy Group, 1 cup = 1 cup milk, yogurt, or fortified soymilk (soy beverage); 1 ½ oz. natural cheese; or 2 oz. processed cheese.

Tip 5 : Try crunchy vegetables, raw or lightly steamed. They make a great snack or side dish.

Tip 6 : Change up your salads. Add surprise ingredients to your routine salads, such as Swiss chard, mango, or tuna.

Tip 7 : Drizzle melted dark chocolate on your favorite berries for a special treat!

Tip 8 : Did you know that calcium fortified soymilk (soy beverage) is considered part of the Dairy Group? Its nutrients are very similar to low-fat milk.

Tip 9 : If you get hungry before dinner is served, have a piece of fruit to tide you over.

Tip 10 : Try vegetables like asparagus, zucchini, squash, and artichokes to use in different dishes.