Tip 1 : Make half your plate fruits and vegetables. Be adventurous and try a new fruit and vegetable each week.

Tip 2 : Looking for a fast, fruity snack? Make a smoothie by blending plain yogurt with your favorite fruit. Freeze fruit first or add ice.

Tip 3 : 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 4 : When choosing canned fruits, select fruit canned in 100% fruit juice or water rather than syrup.

Tip 5 : Instead of high fat pasta sauces like alfredo, try part-skim ricotta mixed with pesto for a creamy sauce.

Tip 6 : Get your whole grains while watching a movie at home - snack on popcorn with little or no salt and butter.

Tip 7 : For an easy breakfast or snack on the go, try a fruit smoothie with frozen peaches, berries, and low-fat yogurt.

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

Tip 9 : Create a whole-grain pilaf using a mixture of barley, wild rice, and brown rice. Check online for recipes.

Tip 10 : Make time for breakfast every day! Choose whole-wheat bread, oatmeal, or whole-grain waffles.