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 : Serve sliced raw vegetables with a yogurt dip to take to a party.

Tip 3 : Try a rice and beans dish with brown rice or use whole-grain couscous, quinoa, or bulgur instead.

Tip 4 : For variety in your protein foods at breakfast, try hard cooked eggs, soy-based sausage, or peanut butter on toast.

Tip 5 : Choose seafood rich in omega-3 fatty acids often, like salmon, Atlantic or Pacific mackerel, Pacific oysters, trout, sardines, and herring.

Tip 6 : Here’s a fun game to keep you focused on your veggies--how many red/orange vegetables can you name in 10 seconds? Eat one today!

Tip 7 : Choose lean ground beef. The label should say at least 92% lean. Look for ground beef that is 92% to 95% lean.

Tip 8 : Add variety to your meals - try vegetarian options, like bean burritos, portabella mushroom burgers, or spinach lasagna.

Tip 9 : Instead of high fat pasta sauces like alfredo, try part-skim ricotta mixed with pesto for a creamy sauce.

Tip 10 : Serve a watermelon salad for a refreshing treat. Check online for recipes.