Tip 1 : Need a dip for your fruit? Mix plain yogurt with a dash of vanilla, or add your favorite spice, like cinnamon, for a new flavor.

Tip 2 : Cook it once, eat twice. Make extra vegetables and save some for later. Use them for a stew, soup, or a pasta dish.

Tip 3 : To meet your fruit goal--keep fresh fruit rinsed and where you can see it. Reach for a piece when you need a snack.

Tip 4 : Osteoporosis (thinning of bones) can be reduced by routinely eating low-fat or fat-free dairy food --at all ages and stages of life.

Tip 5 : Tired of marinara? For another vegetable-based pasta sauce, try spinach pesto. Look for recipes online.

Tip 6 : Keep dried fruits handy. Try dried apricots, bananas, apples, pineapple, cherries, figs, dates, or cranberries.

Tip 7 : Most vegetables are naturally low in fat, sodium, and Calories, so have them in place of high-Calorie snacks.

Tip 8 : Switch up your protein! Trade in your ham sandwich for one made with peanut butter, tuna, or canned salmon for some healthy variety.

Tip 9 : Enjoy eggs as your protein food choice--up to one a day, on average, doesn't raise blood cholesterol levels!

Tip 10 : To get some extra dairy, add some shredded low-fat cheese to tuna casserole.