Tip 1 : When getting fast food, order salad as your main dish or substitute a side salad for fries--ask for dressing on the side.

Tip 2 : Visit My Reports to check out your dairy history chart and see how you've been doing with your dairy intake over time.

Tip 3 : If you order cappuccinos or lattes--ask for them with fat-free (skim) milk.

Tip 4 : Beans can be the basis for many dishes. Slow cook them with other vegetables and seasonings for low-cost, nutrient-packed meals.

Tip 5 : Looking for a fast, fruity snack? Make a smoothie by blending plain yogurt with your favorite fruit. Freeze fruit first or add ice.

Tip 6 : Can you name four different ways you like to eat tomatoes? Try something new and healthy like tomato pie recipe.

Tip 7 : Choose fat-free or low-fat milk or yogurt more often than cheese. When selecting cheese, choose low-fat or reduced-fat versions.

Tip 8 : 1/2 cup of brown rice counts as 1 oz of whole grains. Use My Plan to see how many ounces of grains you need each day.

Tip 9 : Skip or limit the breading on meat, poultry, or fish. Breading adds Calories and can increase the amount of fat soaked up during frying.

Tip 10 : Select lean choices--like turkey, roast beef, or chicken breast--for sandwiches instead of meats with more fat, like bologna or salami.