Tip 1 : Frozen juice bars (100% juice) count as fruit and make healthy alternatives to those that may contain a lot of added sugars.

Tip 2 : Make a healthier quiche by using low-fat milk and reduced-fat cheese in your recipe.

Tip 3 : Put rinsed and cut vegetables in a bowl or bag on a shelf in your refrigerator where you can see them.

Tip 4 : An ounce equivalent of protein foods is 1 oz of meat, poultry, or seafood, ¼ cup beans, 1 egg, 1 T. peanut butter, or ½ oz nuts or seeds.

Tip 5 : Include fruit at dinner! Add crushed pineapple to coleslaw or include orange sections or grapes in a salad.

Tip 6 : Cook your oatmeal or other hot cereal in fat-free or low-fat milk instead of water.

Tip 7 : Most people need from 5 to 7 ounces of protein foods a day. Check to see “What counts as an ounce” in the Protein Foods Group.

Tip 8 : In addition to getting calcium from milk and yogurt, you also get potassium, which can help your blood pressure.

Tip 9 : When storing raw seafood, meat, and poultry, place them below ready-to-eat foods in the refrigerator.

Tip 10 : 1 cup of ready-to-eat cereal (such as flakes) counts as 1 oz of grains. Use My Plan to see how many ounces of grains you need each day.