Tip 1 : 1 flour tortilla (8 inches in diameter) counts as 2 oz of grains. Use My Plan to see how many ounces of grains you need each day.

Tip 2 : Cut-up fruit makes a great snack. Cut them yourself, or buy pre-cut packages of fruit pieces like pineapple or melon.

Tip 3 : Craving ice cream? Choose fat-free frozen yogurt instead.

Tip 4 : Try a new fruit this week--visit an ethnic supermarket and buy something you haven't tried before.

Tip 5 : Try a new recipe and get fruit into your dinner dishes--try chicken with apricots or lentils with apples and dried fruit.

Tip 6 : Calcium is a nutrient of public health concern. You can meet your calcium needs by drinking fat-free milk or eating low-fat yogurt.

Tip 7 : For less cholesterol-replace some egg yolks with egg whites. Two egg whites = 1 whole egg.

Tip 8 : Make fresh fruit snow cones using berries, pineapple, or other fruits. Check online for recipes.

Tip 9 : Make a summer salad: Mix together diced tomatoes, cucumbers, and sweet onions with a citrus vinaigrette. Top if off with low-fat feta crumbles.

Tip 10 : Make twice-baked potatoes with plain yogurt instead of sour cream. Top with chopped green onions or chives.